We’re combining compound lifts, single-side strength work, explosive dumbbell exercises, core training, and a killer finisher to cap the workout off. Plus, no repeats makes this workout fly by!
You’ll hit your legs, chest, back, shoulders, arms, and abs while building strength and pushing your conditioning.
I’m using dumbbells ranging from 20 to 50 lb, or 9 to 23 kg. Choose weights that challenge you while still allowing you to control every rep. Modify when needed, slow things down when your form starts to slip, and take extra rest whenever you need it.
Let me know what weights you used and how many reps you did in the 90 second finisher.
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EQUIPMENT
2 to 3 sets of dumbbells
Bench or sturdy chair
Mat or soft surface
WORKOUT
Warm Up // 30s work x6, no rest
Arm Swings
Prisoner Squat
Reverse Lunge + Reach
Pike Calf Stretch
Shoulder Taps
Hand Release Push Ups
BLOCK 1 // 60s work, 30s rest
Squat to Curl & Press
RDL to Bent Over Row
Reverse Lunge to Curl (alternating)
Chest Press to Hammer Press
Russian Twist to Press
Upright Row to Forward Lunge
Renegade Row / Plank Row
Narrow Press to Chest Fly
Extend to Tuck
Push Press
BLOCK 2 // 45s work, 15s rest
Staggered Squat R
Seesaw Row
Staggered Squat L
Shoulder Press (alternating)
B-Stance RDL R
Bicep Curls (alternating)
B-Stance RDL L
Tricep Kickbacks (alternating)
BLOCK 3 // 40s work, 20s rest
Thrusters
Dumbbell Swing
Alternating Snatch
Plank Dumbbell Drag
Push Up to Deadlift
Sumo Deadlift Partials
FINISHER // 90s AMRAP
Makers
Cool Down & Stretch // 30s work x6, no rest
DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing Dan the HIIT Man and Velvet Moss LLC from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!