This workout is designed to target your entire body, combining strength and conditioning with dumbbells to maximise fat burn and muscle engagement.
⭐️ THE WORKOUT:
✔️ 4 Rounds
✔️ 4 Exercises per Round (focusing on strength, HIIT, and explosive movements)
✔️ Timed Intervals: 45 seconds work, 15 seconds rest
✔️ 1-minute rest between rounds
EQUIPMENT: Dumbbells
1️⃣ ROUND ONE:
2 Squats to Curl to Press
Repeat 2 Squats to Curl to Press
Split Squat with Double Bicep Curl
Repeat Split Squat with Double Bicep Curl
2️⃣ ROUND TWO:
Snatch to Reverse Lunge with Shoulder Press (Right Side)
Snatch to Reverse Lunge with Shoulder Press (Left Side)
Jump Lunge to Switch
Jump Lunge to Switch
3️⃣ ROUND THREE:
Push Press (Right Side)
Push Press (Left Side)
Weighted Squat to Squat Jump
Repeat Weighted Squat to Squat Jump
4️⃣ ROUND FOUR:
Burpee to Lateral Lunge
Repeat Burpee to Lateral Lunge
Mountain Climbers
Crunches
🔥 FINISHER: 5-Minute Flow (No Rest)
High Plank Holds
Renegade Rows
Step-Up to Deadlift
Whether you're a beginner or a seasoned pro, I'll guide you through each exercise and provide modifications to ensure you get the most out of this session. Ready to feel the burn? Let’s get started!
EQUIPMENT:
Dumbbells (choose a weight that challenges you)
WORKOUT HIGHLIGHTS:
Duration: 40 minutes
Fitness Level: All with modifications provided
Structure: Interval training with warm up and cool down
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DISCLAIMER:
Always consult your physician before starting any exercise program and if any exercise or movement feels uncomfortable for you then modify or choose a different workout. Always warm up before beginning any workout and ensure you cool down afterward.By participating in this workout, you assume all risks and agree to release Jamie Mckagan Fitness from any liability.
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