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Description

Combinations of high and low intensity with dumbbells.


Exercises

Set 1: 3 rounds
High Intensity Running
High Intensity Running
30 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Alternating Jabs
30 seconds
Hammer Curls
Hammer Curls
30 seconds
High Knees
High Knees
30 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Knees to Elbows
Knees to Elbows
30 seconds
Dumbbell Lateral Shoulder Raises
30 seconds
Alternating Side Kicks
30 seconds
Dumbbell Front Shoulder Raises
30 seconds
 Alternating Side Cross Kicks
Alternating Side Cross Kicks
30 seconds
Overhead Press
Overhead Press
30 seconds
Alternating Front Kicks
30 seconds
Dumbbell Push Press
Dumbbell Push Press
30 seconds
Alternating Back Kicks
30 seconds
Power Cleans
30 seconds
Knee With A Front Kick Combination
1 minute
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Prisoner Squats
1 minute
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Knee With A Side Kick Combination
1 minute
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 minute
Rest
1 minute

Set 2: 2 rounds
Bent Knee Hip Raises
Bent Knee Hip Raises
30 seconds
Plank
Plank
15 seconds
Russian Twists
Russian Twists
30 seconds
Plank
Plank
15 seconds
V-Ups
V-Ups
30 seconds
Plank
Plank
15 seconds
Crunches
Crunches
30 seconds
Plank
Plank
15 seconds
Cross Body Crunches
Cross Body Crunches
30 seconds
Plank
Plank
15 seconds
Scissor Kicks
Scissor Kicks
30 seconds
Plank
Plank
15 seconds
Six Inches
Six Inches
30 seconds
Plank
Plank
15 seconds
Supine Dumbbell Chest Press
Supine Dumbbell Chest Press
1 minute
Rest
1 minute


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