45 MIN STANDING HIIT | Full Body Calorie Burn | No Repeat | with Weights
ALL STANDING HIIT -Get ready to get sweaty and burn lots of calories without having to get up and down off the floor!
You’ll need a variety of weighted dumbbells to complete this workout. I used a set of 5kg 7kg but you may want to use something lighter or heavier depending on your fitness and strength level.
There are 3 Circuits to complete. Work on each exercise for 45 secs work/15 secs rest
______________________________________
Circuit 1
1️⃣DB Sumo Clean & Press
2️⃣DB Curl to Press
3️⃣One Arm Row to Fly (R) Side
4️⃣One Arm Row to Fly (L) Side
5️⃣Squat to O’head Tri Ext
6️⃣DB Butt Kicks
7️⃣DB Ski
8️⃣DB Toe Taps
9️⃣DB Lunge to Deadlift (R) Side
🔟DB Lunge to Deadlift (L) Side
⏸DB O’head X Over Lunge
2️⃣One DB Jack Press
3️⃣DB Side Bend (R) Side
4️⃣DB Side Bend (L) Side
*
Circuit 2
1️⃣2 DB Clean to Step Back Lunge
2️⃣DB Tension Squats
3️⃣DB Row Combo
4️⃣Skier Jump Lunge
5️⃣One Arm Thruster to Tri Ext (R) Side
6️⃣One Arm Thruster to Tri Ext (L) Side
7️⃣Lateral Squat and Swing Switch
8️⃣DB Duck Walk
9️⃣DB Knee Repeater (L) Side
🔟DB Knee Repeater (R) Side
⏸DB High Knees and Punch
2️⃣DB Jack & Curl
3️⃣DB Curl to Front Raise
4️⃣DB O’head March
*
Circuit 3
1️⃣DB Alt Sumo High Row
2️⃣Forward Lunge & Curl
3️⃣Squat, Heel Touch,Jump
4️⃣DB Twist Lunge & Press
5️⃣Hammer Snatch (R) Side
6️⃣Hammer Snatch (L) Side
7️⃣Slow Heels Elevated Goblet Squat
8️⃣Squat Hold & Punch
9️⃣Curtsy Lunge to Swing (R) Side
🔟Curtsy Lunge to Swing (L) Side
⏸Standing DB Ab Rotation
2️⃣DB Tricep Kickback
3️⃣2 DB X Body Crunch
4️⃣DB High Knees
Workout Complete 🔥Burn 406 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
Thank You For Following Along
Penny xo
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