This week’s High Intensity Interval Training includes four common plyometric exercises and a set of dumbbells to up the intensity! I got a serious sweat working and felt the burn doing four rounds of high knees, burpees, deep jump squats and stationary punching. You are going to love this one!
For this program, you’ll need a timer and dumbbells. Choose a weight ranging from 2.5lbs to 10lbs, depending on your level. Here’s what to do:
Step 1 – Dumbbell High Knees
Holding a dumbbell in each palm, perform high knee runs for 45 seconds. Keep you core engaged and pump your arms. Get those knees up as high as possible.
Step 2 – Dumbbell Burpees
For the next 45 seconds, perform burpees holding dumbbells. Squat down and place the dumbbells sturdy on the floor a bit more than shoulder-width apart. Jump your legs out behind you, perform a push-up, jump your feet back in and stand up.
Step 3 – Dumbbell Jump Squats
Holding the dumbbells comfortably in front of you while keeping your shoulders back and torso upright, perform deep jump squats for the next 45 seconds.
Step 4 – Dumbbell Power Punches
Lastly, it’s time to blast your upper body. Get in a slight squat position to establish a stable base and alternate punching the air while holding the dumbbells. Make the punches full range of motion and controlled. Avoid using your traps by focusing on keeping the shoulders pressed down. Do this for the entire 45 seconds.
Rest 1 minute after completing all four steps.
Complete the circuit 4 times total.