A Really FUN 20 Minute High Intensity Full Body Dumbbell Workout
Video
Description
We’ve got another fun workout in store for everyone! Today we have a 20 minute high intensity full body dumbbell workout that will have you leaving a puddle of sweat on the floor and a smile on your face! Check the notes won below for tips on this dumbbell full body workout, and how to get the most bang for your buck out of the 20 minutes. If you enjoyed this high intensity workout, be sure to check our HIIT WORKOUT playlist below as well.
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|Warm up|
Every 2:30 x 4 Sets
30 jumping jacks
15 Lunges
10 Straight leg sit ups
5 Push ups (5 sec descent)
|CrossFit Workout For The Day|
AMRAP x 10 Minutes
10-20-30-40…
Hollow rocks
Squat + lunge + lunge
// Rest 2 Minutes //
AMRAP x 10 Minutes
10-20-30-40…
Reverse snow angels
DB burpee deadlift
|CrossFit Workout SCALED|
|Suggestions|
Ideal rounds completed: 4-6 rounds (each AMRAP)
Weight: Men – 30-50lbs | Women – 15-40lbs
Intensity level: 80%+ of max heart rate (Push hard but move the entire 10 minutes)
|Tips & Strategy|
You want to be able to move the entire 10 minutes for both AMRAPs. Don’t go out too hot at the beginning and end up crashing halfway through.
For the first AMRAP, the hollow rocks will get tough, but not nearly as tough as the squats and lunges. Both exercises will really tax your core and hips, so be sure to move smoothly and not crash down to the bottom of your squats, causing your hips and core to have to work overtime. Smooth is fast, meaning if you focus on technique and moving consistently, you’ll still be getting a lot of reps done while also not risking the chance of injury from poor movement.
For the second AMRAP, the upper back and shoulder will get LIT UP. Keep your arms locked out on the reverse snow angels and keep your hands as far away from the floor as possible. This is a great exercise to work several muscles in the upper back when equipment is limited. For the DB burpee deadlift, it’s crucial that when you pop your feet up underneath you to stand up with the weight that you pop up with your feet in the middle of the dumbbells. If your feet are behind the dumbbells when you go to pick them up, you will use mostly back. If you have your feet between the dumbbells, you will use your legs to pick up the weight. Don’t make the movement a strict push ups, just lower yourself to the floor until your chest touches and pup yourself back up.
Leave any questions you may have and I’ll get back to you right away. Thanks for watching!
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I am not a doctor, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. I will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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SONGS
District 19 by tubebackr
Creative Commons — Attribution-NoDerivs 3.0 Unported — CC BY-ND 3.0
Free Download / Stream:
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