All In One Total Body HIIT + STRENGTH Workout with Dumbbells Only

All In One Total Body HIIT + STRENGTH  Workout with Dumbbells Only


What's up guys today we're doing a total body hiit and strength workout ,this workout is designed to increase your strength ,boost your metabolism,and burn fat .
But before we start ,remember that the best workout that you can do is the one that you build YOURSELF !
Enough said let's do this !!


HIIT Workout :
I recommend to try this workout designed by Fitness Blender :
https://www.youtube.com/watch?v=zgNRJsGzDh4&t=1625s

You can always make your own adjustment.

Strength Routine:

Group 1 [4-5 sets,10-25 reps,one minute rest]
A-Stiff legs deadlift
B-Bend over reverse fly


Group 2 [4-5 sets,10-15 reps,one minute rest ]
A-Step ups supperset with Narrow stance squat
B-Shoulder press/Lateral raises

Group 3 [4-5 sets,10-20 reps,one minute rest]

A-Dumbbell decline chest press

B-Triceps kickback /Triceps overhead extension

Note:do the triceps kickback with lighter weight the first three sets ,then the two last set do the triceps overhead extensions with one heavy dumbbell

Group 4 [4-5 sets,10-20 reps,one minute rest]

A-Chest dips

B-Biceps Curl

Note:Use two parallel chair with a height same/taller as your hips and also parallel to your shoulders ,lean forward squeeze your chest and do the dips ,don't go all the way up or all the way down ,keep the motion in the middle focus on your chest .

Group 5 [3 sets ,10-20 reps,one minutes rest]

A-Dumbbells shrugs

B-Calve raises

Note:for better calve and traps pump follow ATHLEAN-X videos on 6 minutes sore:

Calves:

https://www.youtube.com/watch?v=MuD58rqj8SE&t=1s

Traps:

https://www.youtube.com/watch?v=jyFMBf-SrHs&t=386s

Cool down (free form):

1-Arms stretchs

2-Triceps stretch

3-Chest stretch

4-Isometric rotator cuff stretch

5-Quad stretch

6-Downward dog

7-Cobra stretch

8-Supine twist stretch

9-Deep gluts stretch

10-Butterfly stretch

And it's done!,awesome job done guys ,keep yourself hydrated ,eat clean and healthy ,and see you next time .Peace !

Legs and Back Ultimate Strength Workout

Legs and Back Ultimate Strength Workout :

Here we go guys another combination you've not been expecting ,and the least .....Legs ,this combination is to keep you going ,doing legs alone can be exhausting and boring (even if you'd have Drake on your playlist),but combining it with back exercises can keep you motivated .
So here it is guys a workout designed for your wildest fantasies !!


Warm ups (Free form):
1-Jogging in place (30 s)
2-Legs swing (L+R) (10 reps)
3-Squat push-pull (push and pull an invisible wall while squatting)
4-Lungs side bend (lung while bending your upper body with your hands ,left and right)
5-Standing supine twist
6-Shoulder rotations
7-walkdown (basically it's like walking with your hands on the floor while maintaning your feet on the same spot)
8-jumping jacks
9-high knees


Strength Workout :
We're doing a leg exercise superset with a back exercise ,that means less rest time between the exercises.

Group 1 [4 sets ,10 -30 reps,1-2 minutes rest between sets]
A-Deadlift
B-Bent over dumbbell reverse fly

Use light weight with the reverse fly

Group 2 [4-5 sets ,10-20 reps]
A-Step ups /Pistol squat
B-One arm dumbbell row

For the step ups :get two dumbbells parallel to your shoulders and step your left foot on a chair not higher than your knees and hop ,squeeze your quads and gluts and rise your right knee up ,do the same for the right leg ,same amount of reps.

Group 3 [3-4 sets,10-20 reps]
A-Bulgarian split squat
B-Pull ups

Group 4[3-4 sets,10-30 reps]
A-Calve raises
B-Dumbbells shrugs

In training calve i would recommend to follow ATHLEAN-X video here:
https://www.youtube.com/watch?v=MuD58rqj8SE

Cool down:
1-Quad stretch (stand on one leg and bend the other backward )
2-Standing toe touch (stretch the hamstring)
3-Downward dog
4-Cobra stretch
5-Deep gluts stretches
6-Supine twist stretch
7-Butterfly stretch
8-Hip stretch


And Done !!
Good job guys ,nice work done ,please drink lost of water and make sure to sleep enough to recover see you next time.Peace.