Day 28: 30 Min SWEAT HIIT WORKOUT with Dumbbells [EMOM Format] // 6WS1

 


WORKOUT DETAILS ⏱️ Duration: 30 minute workout 🏋️ Equipment: A set of dumbbells and a workout mat 💪🏽 Dumbbells: For reference only, I’m using 30 lb / 14 kg dumbbells ⏱️ Intervals: Complete the reps listed at the top of every minute. Rest when finished. EMOM (every minute on the minute): Complete 3 exercises every minute - reps outlined below: Odd Minutes: 1, 3, 5, 7, 9 10X Push Ups 5X or 10X (advanced) Goblet Squats 10X Single Leg V-Ups Even Minutes: 2, 4, 6, 8, 10 5X or 10X (advanced) Thrusters 20X Mountain Climbers 10X Jump Switch Lunges REST 60 SECONDS Even Minutes: 12, 14, 16, 18, 20 10X Chest Press 10X Glute Bridge (DB) 20X Bicycles Odd Minutes: 13, 15, 17, 19, 21 10X Upright Rows 5X or 10X (advanced) Dumbbell Swing 10X Half Burpees REST 60 SECONDS Odd Minutes: 23, 25, 27, 29, 31 10X Bent Over Rows 5X or 10X (advanced) Suitcase Squat 20X High Knees Even Minutes: 24, 26, 28, 30, 32 10X Jump Squats 5X DB Snatch (R) 5X DB Snatch (R) 10X Spider Climbers




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