Equipment needed: Medium set of dumbbells (7-12 lbs)
Level: Intermediate with some modifications for beginners
Description: This workout is a sequence of eight strength moves, 30-40 seconds long with little-to-no-rest in between. Each move is dynamic, using multiple muscle groups at once, guaranteed to get your heart rate up, allowing your body to burn more calories. You will complete the eight moves once through and then repeat them again for a total of 15 minutes of work.
Full-body Workout:
The video for this workout is below but here is a breakdown of what to expect:
Do these 8 moves with little-to-no rest in between:
40 Seconds Each Move (with dumbbells):
1. Weighted squat with alternating side knee crunches
2. Squat with shoulder press
3. Sumo squat with single dumbbell overhead press
4. Lateral lunge with single dumbbell overhead press (left than right)
5. Russian twist with single dumbbell
6. Renegade row with double push-up
30 Seconds Each Move (no dumbbells):
7. Mountain climbers
8. Forearm plank hold
Take a 30 second break and repeat each move for a total of 2 rounds
I recommend warming-up with some jumping jacks and/or dynamic stretches.
