5 HIIT Circuits for a Full Body Dumbbell Workout
Here are 5 HIIT circuits targeting full-body strength and conditioning using the cult-favorite PowerDyne Adjustable Dumbbells.
Circuit training mixes
STRENGTH
(Short bursts of energy for movement to build and tone muscle)
&
CARDIO
(Increases your heart rate to get more oxygen pumping to your bloodstream)
to increase stamina while your body builds muscle AND burns fat. It’s a win, win.
Start off with a deep warm-up sesh to ensure every muscle is ready to tackle the metabolic stress. Take a 30 to 90-second break in between each round. Focus on good form and keeping those dumbbells in place throughout each move.
ALL IN ONE
Target: Full Body
15 reps | Squat to Military Press
1 min | Boxer Punches
15 reps | Lunges
15 reps | Press
15 reps | Bentover Row
20 reps | Dumbbell Sit Up
AB BURNER
Target: Core
15 reps | Leg V-Set
15 reps | Knee Complete Shoulder Raise
20 reps | Dumbbell Russian Twist
30 sec | Lateral Raise Hold Flutter Kick
15 reps | V-sit Shoulder Press
BUILD BACK
Target: Arms & Back
15 reps | Dumbbell Pendlay Row
20 reps | Rear Delt Fly
12 reps | Incline Dumbbell Row
20 reps | Pull-over
CHEST GAINS
Target: Chest
15 reps | Alternating Dumbbell Press
20 reps | Decline Chest Fly
12 reps | Incline Close Grip Press
20 reps | Decline Underhand Press
STRONG LEGS
Target: Lower Body
15 reps | Romanian Deadlifts
15 reps | Goblet Squat
12 reps | Squat Hop Variation
10 reps | Knee to Squat
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