HIIT WORKOUT 🔥 
15 second rest between exercise💦

- Lying on your back, holding a single dumbbell in your hands 
- Lift your legs off the floor slightly, bracing your core muscles 
- Alternate lifting one leg and lowering the other for several repetitions

Dumbbell flutter kicks

With hands behind your head start flat on the ground with legs straight up. When beginning this workout, lift your shoulders off the ground and crunch your knees to your chest.

Crunches In & Out

- Lay on your back, hands at your sides 
- Raise your legs off the ground until straight up
- Lower them, stopping just short of them resting

Lying leg raises

- Start in a high plank position
- Take one hand off the floor and touch the wall
- Repeating on the opposite side

High plank wall taps

Circuit 1

- Start on your hands and feet with your legs bent at 90 degrees
- With short range of motion crawl sideways on your hands and feet
- Keep a neutral spine & core tight

Lateral Bear crawl

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back
- Alternate your hands in three different ways

3 Way Bent over db rows

Hold a pair of dumbbells at your sides and keep them in a horizontal position.
While maintaining a tight core and flat back, pull the dumbbells out and upwards, leading with your elbows.
Pause when your upper arm is parallel with the floor.

Scarecrows

- Start with your palms facing you
- Press the dumbbells overhead rotating your wrists/arms as you press up
- Palms will be facing forward at the top
- Reach full extension and reverse the motion as you come down

Alternating Dumbbell Arnold Press

Circuit 2

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Hands shoulder width apart and raise to upper chest level

Upright row

- Complete given # of reps with one arm while holding opposite arm at the halfway point
- Switch and complete given # of reps with opposite arm
- As you curl your arms in, step back into the lunge

Dumbbell curl + lunge

Circuit 3

W2/D4 Arms & Core🏋️‍♂️

Kicked my ass before school. Practically had me crying

Emma

Jülide M. Çelebi

Carla

W1/D1 Booty Pyramid 🍑

First at home work out and I loved it!!! Felt a good burn in the muscle! Yay! More home workouts when I’m lazy. 💪👍

W2/D4 Arms & Core🏋️‍♂️

More workouts from Mariana Morais