Dumbell HIIT 45s/15s
Equipment – Dumbells, step, mat
1) 4 Shoulder Press – 4 jump backs (hands on step)
2) 4 Bicep curl & rotate out and down – 4 wide to narrow jump backs on step
3) 8 Tricep Dips (on step) – 4 corkscrew
4) 16 Pike to Plank – 16 Jack Knives
5) 4 Lateral Arm Raises – 4 jump backs (hands on step)
6) 8 Hill climbers (2 legs = 1 rep) – 8 running sprint (2 legs = 1 rep)
7) 4 Bent over Dumbbell Row – 4 wide to narrow burpee
8.) 8 Cross knee hill climbers – 8 running sprint (2 legs = 1 rep)
9) 4 Upright Dumbbell Row – 4 corkscrew
10) Burpee – 8 Running sprint
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