30-Minute HIIT Workout (Full Body, All Standing)

How To Do A Hand Switch Squat Pulse and Alternating Snatch

1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Hold one dumbbell in your right hand, palm facing in.
2. With chest up, lower down into a squat, pushing your hips back and down until your hips align with your knees (making a 90-degree angle with your hips and knees). Knees push out towards your outer three toes.
3. Pulse for a two-count, transferring the dumbbell to your left hand on the second pulse.
4. Then exhale as you drive through your heels, squeezing your glutes to stand tall.
5. As you stand, perform a single arm snatch on the left arm. ‘Snatch’ the weight overhead with your left arm (using the power and momentum created by your legs and hips). You should finish standing tall with your left arm straight overhead; lock out your elbow.
6. With control, lower the dumbbell back down to shoulder height.
7. Then lower the dumbbell all the way down as you sit into a low squat and pulse for a two-count, this time transferring the dumbbell to your right hand on the second pulse.
8. Repeat, performing the single arm snatch on the right arm.

Modification: Option to omit the overhead snatch and instead perform a squat pulse and dumbbell clean, cleaning the dumbbell to shoulder height.

How To Do A 3-Count Single Arm Back Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent. Option to keep feet parallel or take a slightly staggered stance to better support your low back (stepping your left leg slightly behind your right leg).
2. Hold a dumbbell in your right hand, palm facing in (narrow grip). Make a fist with your left hand.
3. Bend forward at the hips maintaining a flat back, belly button pulled back towards your spine.
4. Pull the dumbbell in your right hand back towards your right hip as you send your left fist down, left arm long.
5. With control, lower the dumbbell back to the starting position as you pull the left fist toward your let hip.
6. Repeat, moving at a quick pace to perform three single arm dumbbell rows on the right arm.
7. On the third dumbbell row, hold the row at the top for a moment squeezing your shoulder blade in.
8. With control, lower the dumbbell back to the starting position and repeat the 3-count row and brief hold on the right arm the entire set.

How To Do A Single Arm Row, Clean and Squat Thruster

1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Hold one dumbbell in your right hand at shoulder height, palm facing in (neutral grip).
2. Bend forward at the hips maintaining a flat back, belly button pulled back towards your spine.
3. Perform a single arm back row by pulling the dumbbell in your right hand back towards your right hip.
4. With control, lower the dumbbell back to the starting position, then ‘clean’ the dumbbell up towards your right shoulder. Think about “getting under” the dumbbell to catch it — this is a dumbbell clean.
5. Then, lower your hips down to perform a squat, holding the dumbbell at shoulder height.
6. Drive through your heels to stand tall, pressing the dumbbell overhead as you stand.

How To Do A Lateral Squat Push and Dumbbell Pick Up

1. Start by placing one dumbbell horizontally on the right side of the mat in front of you.
2. Stand with feet hip-distance apart, one foot on each side of the dumbbell. Sit your hips down and back into a loaded squat position as you reach your right hand down to pick up the dumbbell on the mat between your legs.
3. Drive through your heels to stand tall, pulling the dumbbell between your legs up towards your hips. Then perform another squat to return the dumbbell back to the mat.
4. Hold the loaded squat position as you drive off your outside, right leg to bound laterally to the left side of the mat. Performing a lateral jump squat and landing softly.
5. Immediately reverse the movement, performing a lateral jump back to the right side of the mat and pick up the dumbbell again.

Modification: Option to make this low impact by stepping laterally rather than hopping.

How To Do A Curtsy Lunge and Lateral Lunge

1. Stand with feet hip-distance apart, holding one dumbbell in your left hand.
2. Step your left leg back into a curtsy lunge (left knee should meet right calf), left knee lowers towards the mat. Lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Then squeeze your right glute, driving your back, left leg forward as you stand up. As you stand, step your left leg out to the side into a lateral lunge. Push your hips back, bending your left knee while leaving your right leg straight. Think of performing a single leg squat with your left leg while your right leg remains straight. Knees and toes are pointing forward.
4. Then, drive off your left foot to reverse the movement, exploding back up to center and stepping your left leg back into a curtsy lunge.

How To Do A Single Arm Push Press

1. Start in a standing position, feet hip-width apart or slightly wider, core engaged. Hold one dumbbell in your right hand at shoulder height, palm facing in (neutral grip).
2. Perform a single arm overhead press. Press the dumbbell in your right hand overhead, locking out the right elbow by the right ear. Option to bend the knees an inch or two to help you drive the dumbbell overhead.
3. Slowly lower the dumbbell back down towards the right shoulder and repeat. Switch sides on the next set.

How To Do A Reverse Lunge, Press and Tricep Extension and High Knee Switch

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell horizontally between both hands.
2. Step your left leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
3. Hold the reverse lunge as you perform an overhead press by pressing the dumbbell directly overhead, locking out the elbows, biceps near ears.
4. Continue to hold the reverse lunge as you then perform an overhead tricep extension. Bend your elbows to a 90-degree angle, bringing the dumbbell behind your head. Think ‘hide the dumbbell, show the dumbbell’, if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).
5. With control, lower the dumbbell back to your chest. Then squeeze your right leg glute, driving your back, left leg forward into a knee drive as you stand tall.
6. Then, transfer the weight by planting your left foot on the ground and driving your right knee up in line with your right hip.
7. Repeat the sequence, this time stepping back with the right leg to perform a reverse lunge.

How To Do A Lateral Lunge and Lunge Jump Switch

1. Start standing feet hip-distance apart, slight bend in your knees and core engaged.
2. Step your right leg out to the side as you push your hips back, bending your right knee while leaving your left leg straight. Think of performing a single leg squat with your right leg while your left leg remains straight.
3. Then, drive off your right foot to reverse the movement, pushing back to center.
4. Immediately step your right foot back into a reverse lunge, aiming for 90 degree angles in each knee.
5. Perform a “lunge jump” by exploding up from your reverse lunge position and switching legs in the air, so your right leg lands forward in a low lunge position and your left leg is now in the back.
6. Return to standing and then perform a lateral lunge to the left.
7. Repeat this pattern, alternating sides on the lateral lunge with each rep.

Modification: Omit the lunge jump and perform step back lunges.

How To Do A Staggered Deadlift and Reverse Lunge

1. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in your right hand at your thighs (palm faces in towards your body).
2. Stagger your feet, so your left leg is slightly in front of your right foot. Kickstand your back right foot, right heel floating off the ground. Keep 80% of your weight in your front foot, 20% in your back left toe.
3. Maintain a staggered stance as you hinge at the hips. Pushing your hips back towards the wall behind you as you glide the dumbbell down the front of your leg; core tight.
4. Drive through your front left heel to push your hips forward, pulling the dumbbell back up towards your hip as you stand tall.
5. Then, step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
6. Then squeeze your left leg glute, driving your right leg forward as you stand up back to the starting position.

How To Do A Single Arm Bicep Curl

1. Start in a standing position, feet under hips, core engaged, holding a dumbbell in your right hand, palm facing out away from the body, dumbbell at hip height.
2. Curl the dumbbell in your right hand up towards your right shoulder, performing a bicep curl.
3. With control, lower the dumbbell back to starting position. This is a slow deceleration of the weight through the full range of motion, lowering in a controlled movement.