Day 17: 30 Min UPPER BODY HIIT Dumbbell Workout at Home // 6WS1

 

WORKOUT DETAILS ⏱️ Duration: 30 minute workout 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbell: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: Complexes: Each complex set is 1 minute long and will consist of two exercises that you'll perform back-to-back for 30 seconds each. After the 1 minute set you'll have 30 seconds to rest before going into a 1 minute HIIT exercise that will raise your heart rate and act as cardio to burn calories. Then we'll rest another 30 seconds before moving on to the next complex set. The exercises for this Upper Body HIIT Workout are: 0:20 Tricep Extension 0:50 Cobra Push Ups 1:50 Mountain Climbers 3:20 Bent Over Row 3:50 Hammer Curls 4:50 High Knees 6:20 Shoulder Press 6:50 Bent Arm Lateral Raises 7:50 Shoulder Taps 9:20 Wide Curls 9:50 Bent Over Delt Rows 10:50 Swimmers 12:20 Chest Press 12:50 Dead Stop Push Up 13:50 Spider Climbers 15:20 Snatch R 15:50 Snatch L 16:50 Bicycles 18:20 Upright Row 18:50 Front to Lateral Raise 19:50 Skaters 21:20 Supine Row 21:50 Alternating Curls 22:50 Pop SquatS 24:20 Renegade Rows 24:50 Wide Push Ups 25:50 Reverse Crunches 27:20 Dumbbell Swing 27:50 Curl to Press 28:50 Burpees