Welcome to Day 14 of the Strong Program - and workout 4 of the Low Impact HIIT week! This week, we will be completing low impact HIIT workouts that will consist of about a 30 minute HIIT portion (2 rounds per circuit) and a 10 minute non-HIIT no repeat portion! Although a few exercises might include an occasional hop or jump, the full workout can be completed in a low impact fashion. Remember to go slow & control each movement & take a break whenever you need one!

We will tone & strengthen our whole body with this fire 40 minute full body workout that you can do from home with dumbbells! This at home dumbbell low impact HIIT workout will challenge our arms (biceps & triceps), shoulders, chest, legs, and glutes. We will focus on back (and core) in tomorrow's HIIT workout.

📍 PLEASE USE THE LINKS BELOW FOR ANY WORKOUT CLOTHES/EQUIPMENT. I am using the following equipment for this workout:
2 x 10 lbs
2 x 25 lbs
OPTIONAL: sand kettlebells (20-25 lbs)

We will perform this full body workout in the following format:
➡️ HIIT PORTION:
5 exercises x 30 seconds x 5 second reset between exercises
50 second break between circuits
4 circuits
2 rounds per circuit
➡️ NON-HIIT NO REPEATS PORTION:
40 seconds on, 20 seconds off

As alway, the timer is just a suggestion - please feel free to pause this workout and take your time. The circuits are tough and are meant to get your heart rate up - without jumping!

Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For squats, please make sure your knees do not cave inwards. For all exercises, keep your core nice and tight throughout. For standing upper body exercises, keep a slight bend in your knees for extra stability.

Please make sure you warm up first! I recommend this video for a quick 8 minute warmup:
[ Ссылка ]

Thank you for joining & hope you enjoyed this workout, and I will see you tomorrow for Back & Abs HIIT Workout!

Please let me know if you have any questions in the comments below.
V

AFFILIATE LINKS:

📍 SHOP MY SHORTS, TOP & DUMBBELLS on my Amazon Storefront:
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📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10)
[ Ссылка ]

📍 Other Non-Amazon Recommendations & Outfits:
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40 Minute Full Body Low Impact HIIT Workout at Home with Dumbbells Details:
00:00 Intro

02:07 HIIT CIRCUIT 1
Alt Reverse Lunge
Standing Narrow Press
Romanian Deadlift (RDL)
Hinged Fly
Bicep Curl

05:48 REPEAT CIRCUIT 1

09:28 HIIT CIRCUIT 2
Suitcase Squat
Shoulder Press
Goblet Squat
Bottom Half Bicep Curl
Svend Press

13:09 REPEAT CIRCUIT 2

16:50 HIIT CIRCUIT 3
Alt Curtsy Lunge
Top Half Bicep Curl
DB or KB Swing
Step Back & Tricep Extension
Lateral Lunge Side to Side

20:31 REPEAT CIRCUIT 3

24:11 HIIT CIRCUIT 4
Reverse Lunge & Curtsy - Right
Reverse Lunge & Curtsy - Left
Hammer Curl
Shoulder Pull
Lateral Raise (Bent Arm)

27:52 REPEAT CIRCUIT 4

31:03 NON-HIIT CIRCUIT

Squat & Front Raise
Shoulder Press Combo
RDL & Row
Lateral Curl to Wide Press
Squat & Rear Delt Fly
Good Morning
Reverse Raise
Hammer & Twisting Bicep Curl
Front Raise
Overhead Tricep Extension
Shoulder Rotation with Grip Twist

41:55 Cool Down

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.

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