Kettlebell UpperBody Focus HIIT Workout

Kettlebell HIIT Workout

Workout is split into two sections

The focus of this workout is on your upperbody and core.

All you need is a single kettlebell.

Details and exercise video demonstration below.

1. 3 rounds – 30s work — 15s rest

  • Swing
  • Plank Walkout
  • Swing
  • Pushup
Video Demo From 1LIFE1YOU Fitness Training App

2. 4 rounds – 30s work — 15s rest

  • High to Low Swings
  • Overhead Tricep Extension
  • Swing to Clean to Press
  • Curl to Halo
Video Demo From 1LIFE1YOU Fitness Training App

NOTE: For Kettlebell Swing, Clean, Press: alternate sides each round

All you need is one kettlebell. Total workout time is 21 minutes.

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

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  • 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.
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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.

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