Day 20: 40 Min Full Body DUMBBELL HIIT [No Repeats] // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 40 minute workout 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 20 & 30 lb / 9 & 14 kg dumbbells ⏱️ Intervals: 40 seconds work, 20 seconds rest between exercises Exercises for this dumbbell HIIT workout: 0:20 Deep Push Ups 1:20 Tricep Press 2:20 Up Down Plank Jacks 3:20 Bent Over Rows 4:20 Dumbbell Swing 5:20 Alternating Knee Drives 6:20 Arnold Press 7:20 90° Lateral Raises 8:20 Mountain Climbers 9:20 Alternating Reverse Lunges 10:20 Glute Bridge 11:20 Romanian Deadlift to Squat 12:20 Curls to Wide Curls 13:20 Alternating Hammer Curls 14:20 Lateral Hop Squats 15:20 Goblet Squat 16:20 Side-to-Side Lunges 17:20 Squat + Alt Knee Drive + Squat Jump 18:20 Chest Press 19:20 Flyes 20:20 Bicycle Crunches 21:20 Controlled Push Ups 22:20 Tricep Kickbacks 23:20 Toe Touches 24:20 Supine Rows 25:20 Good Mornings 26:20 High Knees 27:20 Upright Row 28:20 Push Press 29:20 Cross Punches 30:20 Side Lunge + Leg Lift R 31:20 Side Lunge + Leg Lift L 32:20 Jump Twist Squats 33:20 Alternating ISO Curls 34:20 Negative Curls 35:20 Scissor Kicks 36:20 1-1/2 Romanian Deadlift 37:20 Sumo Squats 38:20 In + Out Squat Jumps 39:20 Diamond Press 40:20 Alternating Single Arm Iso Chest Press 41:20 6x Cross Mountain Climber + Half Burpee




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