24 MIN STRENGTH & CORE DUMBBELL HIIT WORKOUT [KNEE FRIENDLY]

Weights used: 8lb set & 2lb set (feel free to use what you have around your house as well if you don't have dumbbells to use)

Todays workout is super quick but super intense, sweaty, and challenging. This workout is all standing (no need to get down on the ground or even get into a squat or lunge), and is knee friendly!

After the 4 minute warm up we have 8 supersets (exercises coupled/tripled together)--2 strength exercises with 1 core exercises. The first 4 sets before the water break we will be doing abs without weights, but after the water break, be prepared to be challenged by holding the weights even during abs!

Workout:

Warm Up
0:31 Arm Cross Overs
1:00 Slow Butt Kicks
1:31 Standing Jacks
2:00 Arm Raise Kickbacks
2:30 Inner Foot Taps
3:00 Toe Reaches
3:30 In In Out Out Punches
4:00 Press Back Heel Taps

Set 1
4:30 Dumbbell Curl to Straight Arm Raise
5:00 Dumbbell Arnold Press
5:30 Extended Arm Crunches

Set 2
6:29 Dumbbell Supported Row (Right)
6:59 Dumbbell Supported Row (Left)
7:29 Bicycle Crunches

Set 3
8:28 Upright Row
8:59 Lateral Shoulder Raises
9:28 Twist Hip Pops

Set 4
10:28 Straight Leg Deadlifts
10:59 Tricep Kickbacks
11:28 Oblique Crunches

12:08 Water Break

Set 5
13:27 Single Leg Lift & Arm Curl (Right)
13:59 Single Leg Lift & Arm Curl (Left)
14:28 Dumbbell Curtsy Step Twist

Set 6
15:25 In In Out Out Steps
15:56 Dumbbell Swings
16:26 Reach Up 1/2 Squat Tap Back

Set 7
17:25 Hand Supported Kickback & Single Arm Raise (Left)
17:56 Hand Supported Kickback & Single Arm Raise (Right)
18:25 Dumbbell Arm Swing Down to Kick out

Set 8
19:24 Dumbbell Windmill (Left)
19:54 Dumbbell Windmill (Right)
20:24 Dumbbell Overhead Knee Raises

Cool Down
21:24 Reach Overs
21:54 Full Body Twist
22:24 Calf Sweeps
22:54 Quad Stretch
23:24 Shoulder Stretches
23: 54 Deep Breaths

Apple Watch Setting: Functional Strength Training
Calories Burned: 190
Workout Set from: Crop shop Boutique