HIIT, Light And Heavy
Workout Outline
This workout requires you to move from using the light dumbbells for 30 secs to the heavy ones for 30 secs. There is no rest time between the light and heavy moves. Rest for 30 seconds after each pair and perform each workout (A1 and A2, then B1 and B2 etc.) down the line of moves until all pairs are completed. The rest period after this is 1-3 minutes. Complete this workout for 3 rounds.
A 1. Dumbbell Jumping Jack (light dumbbells)
A 2. Pulse Squats (heavy dumbbells)
B 1. Overhead Dumbbell Butt Kickers (light dumbbells)
B 2. Military Press (heavy dumbbells)
C 1. High Knees (light dumbbells—holding at chest)
C 2. Wall Sit (heavy dumbbells—holding at chest)
D 1. Dumbbell Plyo Stepup (light dumbbells)
D 2. Renegade Row (heavy dumbbells)
Beginner: 5-8 reps
Intermediate: 10-15 reps
Advanced: 20 reps
It is important to challenge your body during the work periods, but always work at the pace that you can handle.
Equipment Needed
Interval Timer
Exercise Mat
A Pair Of Light Dumbbells (5-10 pounds)
A Pair Of Heavy Dumbbells (20+ pounds)
Always remember to keep your body hydrated before, during and after your workout
It is important to warm up before your workout by doing some dynamic movement
During the workout remember to breathe
Cool Down: by marching in place or doing some gentle jumping jacks
Don’t forget to stretch
Always practice safey first and make sure that your environmenet and any equipment are safe before you workout. Be sure to follow any doctor’s advice if you are being treated for any health conditions or are taking any medications. Make sure that all children and animals in the facinity are safe and that you exercise at a proper distance to avoid injury.