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0 Get Bigger, Faster, and Stronger with this HIIT Arm and Leg Dumbbell Workout
Today’s…
workout of the day, we are going to be doing a HIIT Arm and Leg Dumbbell Workout. This is a great upper and lower body workout that will work on strength and cardio, to help build lean muscle.
Cardio Round 1…
For today’s cardio, we are going to be doing a 15 minute jog or walk. This is a great way to get your muscles loosened up and the blood flowing. If it is nice outside, feel free to substitute this with a 15 minute run outside instead.
Circuit…
For our circuit today we are going to be focusing on arms and lower body using dumbbells. We will be doing 2 circuits both made up of 5 exercises, which we will do 4 rounds of. How fast your move through the circuit is totally up to you, just be sure to complete the set number or reps for each exercise.
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
HIIT Arm and Leg Dumbbell Workout:
Cardio
– 15 Minute jog/walk to start
Circuit 1:
– 4 rounds of the following:
– 20 reps of standing dumbbell curls
– 10 reps of one arm dumbbell tricep extensions (Right arm)
– 10 reps of one arm dumbbell tricep extensions (left arm)
– 10 reps of static bicep curls (right arm)
– 10 reps of static bicep curls (Left arm)
– 10 reps of standing dumbbell skull crushers
– a set of stairs or 30 jumping jacks
Circuit 2:
– 4 rounds of the following:
– 10 reps dumbbell goblet squats
– 10 reps of dumbbell tricep extensions
– 10 reps of dumbbell alternating lunges
– 20 reps of calf raises
– 15 reps of weighted toe touches
– 10 reps of leg raises
– 30 reps of mountain climbers
– a set of stairs or 30 jumping jacks
Dumbbell Bicep Curls:
One Arm Dumbbell Tricep Extensions:
Bodyweight Dips:
Curls with Static Hold:
Dumbbell Skull Crushers:
Dumbbell Goblet Squat:
Dumbbell Tricep Extensions:
Dumbbell Alternating Lunges:
Weighted Toe Touches:
Leg Raises
Mountain Climbers
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
