No Squats // No Lunges // No Jumping HIIT Workout

This ended up being the perfect workout for me to do today. I got my second dose of Moderna on Tuesday and it ended up kicking my a$$ for about 24 hours (from 1am until probably about the same time last night–I went to bed feeling like crap but woke feeling fine). No Squats // No Lunges // No Jumping HIIT Workout is one of Heather Robertson‘s easier workouts. It’s not easy or beginner level, but it wasn’t as challenging as many of her other workouts and that is exactly what I needed after the rough day I had yesterday. So this was the perfect workout for me this morning. And of course, it also depends on your weight choice. Lift heavier and it will be more challenging. Lift lighter and it will be even easier. I made sure to choose heavy enough weights so that I wasn’t wasting my time but I was also feeling weaker than usual so I didn’t try to challenge myself either. This is a great total body conditioning workout that also gives you some low impact cardio.

This workout is made up 3 circuits. Each circuit contains 6 exercises. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the lower right hand corner of the screen, counting down your intervals and recoveries. During the recoveries Heather previews the next exercise.

No Squats // No Lunges // No Jumping HIIT Workout is 42:54 minutes; 2:45 minute warm up and 2:45 minute stretch. Equipment: dumbbells and a fitness mat. Heather does not reveal the weight of her dumbbells. The dumbbell weights listed below are what I used.

Circuit #1:

  1. Deadlift curl & press (deadlift + hammer curl + overhead press) (15# DBs)
  2. Bear row & kick (get on hands and toes, knees are bent and elevated a few feet off the floor, you are also holding a DB in each hand, do one row each arm then kick one bent leg up, pushing sole of foot up to ceiling, repeat on other leg) (15# DBs)
  3. Swing & switch (single arm kettlebell swing using a DB, pass DB from hand to hand with each swing) (one 15# DB)
  4. Side bridge & kick (in side elbow plank with both knees bent and top arm raised to ceiling, lower hips to floor then raise hips while also kicking top leg out high and straight)
  5. Repeat #4 on other side of body
  6. Shuffle & press (holding one DB on both hands, partial squat shuffle to side 3x, stand and push DB overhead) (one 10# DB)
  7. Repeat #1-6

30 second rest

Circuit #2:

  1. Single leg deadlift and row (hold one DB in both hands, do a single leg deadift and while hinged over do a back row, alternate legs) (one 30# DB)
  2. Lay down push up & leg lift (do one single leg push up (one leg elevated), lower all the way to ground and extend arms and legs into superman)
  3. Knee driver (holding one DB in both hands, do alternating knee raises, raise DB overhead and pull down to knee as it raises) (one 5# DB)
  4. Bent knee crunch (lay on back, knees raised and feet elevated off floor, holding one DB in both hands, crunch up and bring DB to shins, when you lay back extend arms/DB overhead to floor) (one 15# DB)
  5. Cross & press (holding a DB in each hand, step out to side, keeping legs straight, hinge forward and reach one arm/DB toward opposite foot, straighten and bring feet together and do a double arm overhead press, alternate sides with overhead press between each side) (10# DBs)
  6. Knee & ankle taps (raise each knee once, tapping hand to opposite knee as it raises + insole tap each foot)
  7. Repeat #1-6

30 second rest

Circuit #3:

  1. Glute bridge (lay on mat, knees bent and heels pressed into mat, hold DBs on hips, raise and lower hips) (one 30# DB)
  2. Sumo & upright row (sumo deadlift + upright row) (10# DBs)
  3. Mountain climbers
  4. Row & fly combo (alternate a bent over row with a rear delt fly) (8# DBs)
  5. Can can crab (in reverse plank, pull one knee into chest + straight leg lift (same leg), alternate legs)
  6. Cross punch (alternating weighted cross punches) (5# DBs)
  7. Repeat #1-6

For more info on Heather Robertson’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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