Build and burn with this interval style workout that combines strength moves with cardio bursts for the ultimate fat burning, sweat session.
You’ll need a variety of dumbbells to complete this workout. I used a set of 7kg + dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level
There are 2 circuit to work through. Complete each exercise for 40 secs work/10 secs rest + Finisher
______________________________________
1️⃣Wide Squat to Arnold Press
2️⃣Narrow Squat Star Jack
3️⃣Snatch to Shoulder Press
4️⃣Static Sprinter (R) side
5️⃣Alt Reverse Lunge to Curtsy Combo
6️⃣Static Sprinter (L) Side
7️⃣Deadlift to Alt Upright Row
8️⃣Kick Throughs
9️⃣One DB Pushup to Squat Curl
🔟Low Plank Jacks
1️⃣Plank DB Pull Through to Leg Lift
2️⃣Surfer Burpee
3️⃣Goblet Squat
4️⃣Pausing High Knees
5️⃣Lateral Lunge to Concentration Curl (L) Side
6️⃣Lateral Squat Shuffle to Jump Squat
7️⃣Lateral Lunge to Concentration Curl (R) Side
8️⃣Wide Knee Slams
9️⃣DB Ab Slams
🔟High Plank Hops
*Drink Break
1️⃣DB Clean to Press
2️⃣Jump Lunge to 4 Punch
3️⃣Alt Arm Front Raise
4️⃣Inchworm to Frog Hop
5️⃣DB Chest Press to Fly
6️⃣Crab Toe Touch to Dip
7️⃣DB Sumo Squat to Sumo Deadlift
8️⃣Broad Jump Switch
9️⃣DB Step Back Lunge Pulse
🔟Alt Heel Tap to Front Kick
1️⃣One DB Front Press to Good Morning
2️⃣Switch Touchdowns
3️⃣Alt Underhand Grip Row
4️⃣Bear Jack Burpee
5️⃣1 1/2 Stiff Leg Deadlift
6️⃣Crisscross Jack
7️⃣Hammer Curl to Outer Rotation
8️⃣Kneel to Double Jump Squat
9️⃣Pushup Renegade Row
🔟Fire Hydrant Kicks (L) Side
1️⃣Glute Bridge
2️⃣Fire Hydrant Kick (R) Side
3️⃣Devils Press
4️⃣Running Man
.
Tabata Ab Finisher
1️⃣Reverse Crunch
2️⃣Alt X Body V Situp
3️⃣Hollow Body Heel Taps
4️⃣Rainbow Crunch
5️⃣Plank Heel Tap
6️⃣Side V Crunch (L) side
7️⃣Commando Plank with Hop
8️⃣Side V Crunch (R) side
Workout Complete 🔥Burn 556 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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