Back Garden Blitz - Day 12 - Combined Fitness

Strength HIIT 40s/10s

Equipment – Dumbbells

(SAGITAL)

1) 8 Deep squat (with dumbbells) & small step forward

2) 4 Upright dumbbell row – 4 shoulder press – 4 lateral raises (Repeat)

3) Burpee – Shoulder press

4) Alternating single leg raises (with dumbbell)

…………… (FRONTAL)

5) 8 Lateral Squats, 8 wide to narrow Squats (with dumbbells)

6) Bicep curl & rotate out and down

7) Wide to narrow burpee – lateral raise (with dumbbells)

8.) 8 Jack knives – 8 Hill climbers (Repeat)

…………… (TRANSVERSE)

9) 8 Curtsey squat – move forward

10) Tricep Extensions

11) Corkscrew burpee – single arms up & cross body with weight

12) Russian Twist (torso twist)