35-Minute Dumbbell HIIT Workout (Video)

How To Do Alternating Curtsy Lunges

1. Stand with ft hip-distance aside, holding a pair of dumbbells at your sides.
2. Step your left leg again right into a curtsy lunge (left knee ought to meet proper calf), left knee lowers in direction of the mat. Decrease your hips and bend your knees till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
3. Then squeeze your proper glute to reverse the motion, stepping your left foot again to heart and standing tall.
4. Then, repeat on the alternative leg, stepping your proper leg again right into a curtsy lunge earlier than squeezing by way of the left glute to face tall, returning to the beginning place.

How To Do A Runner Lunge

1. Step your proper leg again right into a reverse lunge, dropping your proper knee down in direction of the bottom as you decrease your hips till each knees attain a 90-degree angle, entrance thigh parallel to the ground.
2. Conserving your torso upright, leap with sufficient drive to drive your proper foot forward of your left foot. Consider your ft as being on parallel prepare tracks.
3. “Run” your ft for 2 counts (such as you’re cross-country snowboarding). When you attain the third depend, drop your left knee again right into a lunge.
4. Repeat this motion, alternating lunge drops on every leg.

Modification: Choice to carry out a half lunge by reducing down midway, somewhat than getting the again knee all the best way to the bottom.

How To Do Dumbbell Squats

1. Begin standing ft shoulder width distance aside, knees barely bent, holding a pair of dumbbells at your sides. Choice to carry one dumbbell vertically at your chest, performing a goblet squat.
2. Decrease down right into a squat place, reducing your hips down parallel together with your knees, thighs parallel to the bottom. Drive your knees out towards your outer three toes.
3. Kind tip: drive by way of your heels to face tall, returning to a standing place.

How To Do A Dumbbell Contact and Jack

1. Begin in an athletic stance or loaded squat place, together with your ft shoulder-width distance aside and a slight bend in your knees. Maintain one dumbbell in your left hand in entrance of you.
2. Along with your chest upright and your core engaged, “jack” your ft out into a large squat or sumo squat stance (ft are wider than your shoulders). As you jack your ft out, decrease the dumbbell in direction of the bottom.
3. Land softly in a low squat, tapping the top of the dumbbell to the bottom in case you can.
4. Then switch the dumbbell to the alternative (proper) hand as you “jack” your ft right into a slender stance. Ft are hip-width distance aside as you stand tall, pulling the dumbbell up and according to your hips.
5. Repeat, transferring the dumbbell to the alternative hand every time you carry out a squat jack.

Modification: Choice to omit the leap and step out and in. You may also make this a body weight train, omitting the dumbbell switch.

How To Do A Single, Single, Double Again Row to Single, Single, Double Bicep Curl

1. Stand together with your ft shoulder-width aside, slight bend in each knees. Maintain a dumbbell in every hand, palms going through in in direction of the midline of your physique (slender grip). Hinge ahead on the hips sustaining a flat again, stomach button pulled again in direction of your backbone.
2. Pull the dumbbell in your proper hand again in direction of your proper hip to carry out a single arm row on the correct. Cease as soon as your elbow is according to your rib cage, making a straight line from shoulder to elbow. Maintain the row on the high for a second squeezing your shoulder blade in. With management, decrease the dumbbell again to the beginning place.
3. Alternate sides, this time pulling the dumbbell in your left hand in direction of your left hip, performing a single arm row on the left facet earlier than reducing the dumbbell again to the beginning place.
4. Then, squeeze your shoulder blades collectively as you pull each the correct and left arms again in direction of your hips, elbows parallel to ribcage, performing a regular again row.
5. Drive by way of the heels to face tall as you squeeze your bicep muscle to curve the load in your proper hand as much as your proper shoulder, earlier than reducing it with management, performing a single arm hammer curl. Hold the higher arms stationary as you curl.
6. Then repeat on the left facet, curling the dumbbell in your left hand as much as your left shoulder earlier than reducing with management and returning to the beginning place.
7. Lastly, squeeze each biceps muscle mass to curve the weights in each arms as much as shoulder top. Decrease the dumbbells again down with management and hinge ahead to repeat the again rows.

How To Do A Push Up Burpee and Overhead Press

1. Begin standing ft hip-width distance aside, holding a dumbbell in every hand.
2. Decrease the dumbbells to the bottom as you leap again right into a excessive plank place.
3. Decrease your chest in direction of the bottom to carry out a push up; elbows fall again in direction of your physique. Exhale as you push again up right into a excessive plank place.
4. From a excessive plank, leap your ft up in direction of your arms, then drive by way of your heels to face tall, pulling the dumbbells up your physique as your hips drive ahead.
5. As you stand, curl the dumbbells as much as shoulder top, then press overhead, stacking the dumbbells over your shoulders and protecting your core tight.
6. Then, with management, decrease the dumbbells again to the mat and leap your ft again to excessive plank, repeating the motion.

Modification: Omit the burpee, performing a dumbbell squat, bicep curl and overhead shoulder press.

How To Do An Alternating Standing Chest Fly and Reverse Grip Entrance Increase

1. Stand together with your ft hip-width aside, knees barely bent. Maintain one dumbbell in every hand at your sides; palms face out away from the physique (underhand grip). Shoulder blades pulled down in direction of your hips.
2. Squeeze your chest as you elevate your proper hand throughout your physique bringing the dumbbell in the correct hand parallel to your left shoulder. Assume “proper pinky finger to left shoulder.” Palm faces up in direction of the ceiling.
3. Hold a gentle bend in your elbow as you decrease the dumbbell again to the beginning place with management. Then repeat, this time elevating the left arm.
4. After you’ve accomplished a standing chest fly on the correct arm and on the left arm, carry out a reverse grip entrance elevate by elevating each dumbbells up in entrance of you. Once more, deliver the dumbbells to shoulder top. With management decrease the weights again to the beginning place.

How To Do A Double Jab and Press Jack

1. Begin standing, ft hip-width aside, knees bent, core engaged. Carry your arms or knuckles as much as “defend” your face in a guard place.
2. Carry out two jabs, punching the left hand straight in entrance of you.
3. Then, carry out two body weight press jacks, “jacking” the ft out vast (ft are wider than your shoulders) as you press the arms straight overhead, locking out biceps by ears.
4. “Jack” the ft again in as you decrease the arms in entrance of your chest, then repeat for a second press jack.
5. After the second press jack, repeat the double jab, this time punching the correct hand straight in entrance of you.

Modification: Make this a low influence train by omitting the leap. Moderately, faucet the toes out to the facet and again in.