Day 30: 45 Min ADVANCED HIIT [Intense Workout with Weights] // 6WS1


WORKOUT DETAILS ⏱️ Duration: 45 minutes 🏋️ Equipment: Two sets of dumbbells and a workout mat 💪🏽 Dumbbells: I’m using 20 & 30 lb / 9 & 14 kg dbs ⏱️ Intervals: 40 sec work, 20 sec rest // HIIT Cardio finisher: 20/20/20 BODYWEIGHT HIIT 0:20 Side + Curtsy Lunge + Jump (R) 1:20 Front + 180° Jump + Squat 2:20 2X Side to 2X Front Lunge R 3:20 2X Side to 2X Front Lunge L 4:20 Squat Knee Drive + Squat Jump 5:20 Lateral Push Ups 6:20 Tabletop Tricep Dip + Alt Leg Kick 7:20 Bear Plank Dead Bugs 8:20 Extend to Tuck + Abduction Reaches 9:20 Dolphin Plank to Spider Crunches 10:20 Squat + Alt Toe Taps 11:20 Squat Hops Forward + Back 12:20 Skater Lunges 13:20 Front to Back Lunge + Jump Switch Lunge 14:20 Calf Squats 15:20 Bear Plank Knee Taps + Tuck + Burpee 16:20 Bear Push Backs 17:20 Leg Raises Wide to Center to Knee Tuck 18:20 Bear Plank Shoulder + Toe Taps 19:20 Hollow Hold Scissor Kicks STRENGTH TRAINING HIIT WITH DUMBBELLS 21:00 Thrusters 22:00 RDL + Bent Over Row 23:00 Reverse Lunge + Bicep Curl 24:00 Squat Clean 25:00 Sumo Deadlift + Upright Row 26:00 Thrusters 27:00 RDL + Bent Over Row 28:00 Reverse Lunge + Bicep Curl 29:00 Squat Clean 30:00 Sumo Deadlift + Upright Row 31:40 Chest Press 32:40 Curl to 45° Press 33:40 Rear Delt Row + Rear Delt Fly 34:40 Curtsy Lunge + Lateral Raise 35:40 Makers 36:40 Chest Press 37:40 Curl to 45° Press 38:40 Rear Delt Row + Rear Delt Fly 39:40 Curtsy Lunge + Lateral Raise 40:40 Makers HIIT CARDIO FINISHER 42:20 Lateral High Knees 43:20 Squat to Alt Knee Drive 44:20 Double Tuck Burpees




 

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