Grab a pair of medium dumbbells and get ready to get lean, strong, and sexy with this fun HIIT boot-camp workout with weights! <br /> <br /> <br /> <br /> <br />Pick up a pair of light or medium dumbbells and turn up your total-body strength training. This workout uses body compound movements to build strength while burning major calories and fat. You'll also work on coordination and place special emphasis on core strength. <br /> <br />Repeat this workout 1 or 2 more times for a 20-minute workout or a 30-minute workout! Find more of Mike on YouTube, Instagram, and Snapchat! <br /> <br />The Workout <br />Drop Squat to Press <br /> <br />Jump feet out to shoulder-width apart and fall into squat position. Powerfully jump up, bringing feet together, then press overhead. <br /> <br />Emphasis: Lower body, cardio, shoulders core <br /> <br />Renegade Row + Knee Tuck <br /> <br />With hands on the weights, get into full plank position. Perform a renegade row on each arm, followed by a diagonal knee tuck. <br /> <br />Emphasis: Upper body, back, core <br /> <br />Boom Boom Pows! <br /> <br />Step into right front lunge. Punch the left hand directly in front and the right hand directly to the side. Step back into starting position and perform a triceps kickback. <br /> <br />Emphasis: Legs, core, shoulders, triceps, core <br /> <br />Sprinters Lunge + Double Curl <br /> <br />Assume sprinters lunge position. Starting with upper body upright. Lower the upper body down so it becomes parallel to the floor. Perform a biceps curl. Lifting the upper body back up to upright position, perform a hammer curl. <br /> <br />Emphasis: Legs, core, biceps <br /> <br />Samurais <br /> <br />Kind of like a wood chop but with an added twist! <br /> <br />Emphasis: Core, total body <br /> <br />Overhead Triceps Extensions <br /> <br />A little bit of active recover before our final burnout! <br /> <br />Emphasis: Triceps <br /> <br />Iron Mans (aka Man Makers) <br /> <br />Perform a push-up, renegade row on each arm, jump in, clean and press. <br /> <br />Emphasis: Total body <br /> <br />BURNOUT! <br /> <br />Your final burnout—finish it strong!
