Home Dumbbell Abs / Core HIIT Workout 05

Equipment Needed: 1 Dumbbell

We are focusing on our abs & core with some weighted on bodyweight exercises

Workout:
4 Rounds
30s work / 15s rest

Exercises:

DB Ab Twist: Dumbbell in hands, lean back and twist. Touching dumbbell down from one side of your body to the other.

  • Knees Up Press Ups: Laying flat, bring feet up, legs at 90 degrees. Crunch and extend your arms upward

Processing…
Success! You're on the list.
  • DB Single Arm Cross Ups: Dumbbell in one hand. Half situp and lean to your opposite side, while extending arms upwards
  • DB Single Arm Cross Ups: Dumbbell in opposite hand. Half situp and lean to your opposite side, while extending arms upwards
  • Triple Crunch: Leaning slightly back, bring one knee into your chest, then the other, then bring both knees up.
Subscribe to the youtube channel for more follow along workouts

UpperBody HIIT Workout 04

We are, again, focusing on your upper body for this dumbbell high intensity interval training workout

Equipment: 1 Set of Dumbbells

Workout:

4 Rounds // 30s On // 15s Off

5 Exercises Each Round

Exercises:

1. Dumbbell Bent Row: Hips back, back flat, dumbbell hanging in front of you. Pull dumbbell up towards your side.

2. Dumbbell Standing Chest Press Out: Standing straight, hold one dumbbell with both hands at chest level, and extend your arms directly in front of you, and back.

3. Hand Release Pushups to Taps: High plank, down to floor completely. Press yourself back up, and do 2 shoulder taps.

4. Dumbbell Chest Fly: Laying flat, dumbbell up in front of you, arms extended straight. Lower your arms wide, bringing triceps and elbows to the floor.

5. Sit-up to 1-2Punch: Full sit up, and at the top, throw two punches.

Processing…
Success! You're on the list.

Dumbbell UpperBody HIIT Workout 03

You need just one set of dumbbells for this UpperBody focused workout. We are targeting the chest, triceps, shoulders, & core.

Workout:

4 Rounds // 30s On // 15s Off

Exercises:

1. Hand Release Pushups– Start flat on your belly, and power yourself up into a high plank, then back down.

2. Dumbbell Alternating Plank Row– Start in high plank, with a dumbbell in each hand. Alternate pulling a dumbbell up to your side and back down.

Processing…
Success! You're on the list.

3. Seated Dumbbell Shoulder Press– While seated, chest out, back straight. Taking dumbbells from your shoulders and pressing straight up.

4. Plank Pike Taps– High plank position, then “piking” up, and alternating reaching for your thigh, shin, ankle, or shoe (whatever you can reach), then back to high plank.

Subscribe to the 1LIFE1YOU Fitness YouTube Channel For Weekly Free Workouts