The Best Dumbbell Hiit Workout Plan With Pdf The Fitness Phantom Push your hips back, bend your knees, and lower yourself into a squat position. place the dumbbells on the floor, kick your legs behind, and softly land your feet on the floor. now you’re in a straight arm plank position. do one push up, then jump your feet back just outside your hands and stand upright. 3. 30 second db farmer walk, 30 sec rest. 15 20 overhead presses, 30 sec rest. 20 half kneeling hight to low chop (10 reps per side) 15 20 goblet squats, 30 second rest. 20 plank drag (10 reps per side) 20 side plank hip taps (10 reps on each side) this 20 minute workout will torch 250 300 calories.
The Best Hiit Workout With Weights The Fitness Phantom This 12 week high intensity interval cardio routine involves some of the best but challenging bodyweight and free weight exercises that will increase your endurance, build lean mass, and help you achieve your best shape. it involves performing three times weekly for the first six weeks and four times a week for the last six weeks with each. Workout. complete two rounds of the following exercises, 45 seconds on 30 seconds off (recovery between exercises). during the recovery, pace around and or get set up for the next exercise. goblet squats, holding a dumbbell. dumbbell step ups, alternating the leg you used to step up onto the box first. This helps establish a strong mind muscle connection, which is critical for muscle size, shape, and separation. during weeks 4 6, when rest periods are down to 20 seconds or less, your goal is to simply complete the 100 reps. don’t worry about rep speed or control; just get the reps done with the best form possible while your muscles are on fire. Kb clean and press x 5 reps. rack walk* x 50 feet. squat x 5 reps. farmer’s walk x 50 feet. bentover row x 5 reps. perform two to three rounds total, resting 2–3 minutes between rounds. *kettlebells held in front of the shoulders with the weights outside your hands while walking with short steps.
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