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 !