40-Minute HIIT Workout At Home (Full Body Pyramid)

How To Do A Squat Thruster and Alternating Arnold Press

1. Start standing, feet shoulder-width apart, knees bent. Hold one dumbbell in each hand at your shoulders in a front racked position (palms facing in towards your shoulders).
2. Sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
3. Then, drive through your heels to stand tall (legs straight).
4. As you stand, alternate pressing one dumbbell overhead; performing a single arm Arnold Press. Press your right arm overhead, rotating your palm out away from your body as your arm straightens.
5. Lower the dumbbell in your right hand back to the starting position and repeat, performing a squat and single arm Arnold Press on the left arm.

Modification: Omit the alternating Arnold Press. Instead, hold one dumbbell at your chest horizontally and perform a dumbbell squat thruster.

How To Do A Half Kneeling Bicep Curl and Lunge Hold

1. Start standing in a neutral position, feet shoulder-width apart, holding a dumbbell in each hand at your hips, palms facing in.
2. Step your left foot back into a reverse lunge. Lower your left knee all the way to the ground; creating 90-degree angles in both knees.
3. From this half kneeling position, perform a bicep curl, pulling the dumbbells all the way up towards your shoulders; palms facing you.
4. With control, lower the dumbbells back down to your sides.
5. Then lift your back, left knee about 1 inch off the ground, holding a low lunge for about 3 seconds.
6. Return your left knee to the mat and repeat this sequence.

How To Do A Lateral Bound and Dumbbell Squat Pick Up

1. Start by placing two dumbbells horizontally on the mat in front of you; about two feet apart.
2. Stand with feet hip-distance apart, one foot on each side of the dumbbell on the right side of the mat.
3. 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.
4. 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.
5. Hold the loaded squat position as you drive off your outside, right leg to bound laterally to the dumbbell on the left side of the mat. Performing a lateral jump squat and landing softly with one foot on each side of the dumbbell.
6. Again reach down to pick up the dumbbell, this time with your left hand. 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.
7. Repeat this side-to-side pattern.

Modification: Option to make this low impact by omitting the hop or bound and performing a loaded squat step.

How To Do A Half Burpee and Push Up and Single Arm Row

1. Start in a high plank position with your right hand on a dumbbell and left hand on the mat (option to have both hands on the floor if that’s more comfortable). 
2. Lower your chest towards the ground to perform a push up; elbows fall back towards your body.
3. Exhale as you push back up into a high plank position.
4. From a high plank, jump your feet up towards your hands and perform a half lift so you are hinged forward at your hips with a neutral spine (in a bent over row position).
5. Perform a single arm dumbbell row by pulling your right elbow up to meet your rib cage.
6. Then, with control, lower the dumbbell back to the mat and jump your feet back to high plank, returning to the starting position.

Modification: Hold a modified plank from your knees and perform both the push up and row from your knees (omitting the burpee).

How To Do A Half Kneeling Dumbbell Chop

1. Start in a half kneeling position, right knee on the mat and left leg bent at 90 degrees with your left foot in front of you.
2. Hold one dumbbell horizontally between your hands at your right hip.
3. Squeeze your glutes to stabilize your hips and core.
4. Then exhale as you use your core to drive the dumbbell crossbody and overhead, extending both arms up overhead towards the left side. Think right hip to left shoulder.
5. Lower the dumbbell with control back towards your right hip. Return to the starting position, and repeat this movement.

Modification: If you have knee pain you can perform the dumbbell chop from a standing position rather than kneeling.

How To Do Weighted Lunge Jumps

1. Start standing with feet hip-width apart, holding one dumbbell in your right hand at your side (palm facing in towards your body).
2. Jump or hop your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Keeping your torso upright, explosively jump with enough force to hop both feet back to the starting position (feet hip-distance apart).
4. At the top of the movement, transfer the dumbbell from your right hand into your left hand.
5. Then, jump or hop your left leg back into a reverse lunge.
6. Repeat this alternating lunge drop pattern, landing softly in the reverse lunge position each time.

Modification: Omit the dumbbell transfer and make this low impact by performing bodyweight step back lunges or high knees.