Apartment Friendly Dumbbell HIIT & Arms Workout

Lean arms, sexy shoulders, a broad back… that’s just a few things this dumbbell HIIT & arms workout will help you achieve.

This is the fourth workout in the Bikini Bootcamp challenge, so by now you know, we are starting with cardio. The Bikini Bootcamp method is about blending cardio and strength training is such a way that allows you to build muscle AND burn fat in the same workout. This is hard to do… but today’s workout will absolutely help you do that.

If you enjoy this workout, make sure you check out my 4-Week Slim Down Plan. That 28-day home workout plan comes with 19 exclusive workout videos, a complete workout schedule and access to the MFit virtual gym!

Try the dumbbell HIIT & arms workout:

Complete 3 rounds of the following yoga warm-up:

1. Downdog – Plank
2. Knee Pulls
3. Crescent Lunge
4. Chair

Complete 10 reps of the following exercise:

– Walk down > Burpee in > Walk up > Jump

Complete the following two Tabata’s back to back: 20 seconds on / 10 seconds off (8-minutes)

1A. Sumo Squat Star
1B. Cross Body Punches

2A. Front Kick Shoulder Press
2B. Tap Back Knee

Complete 2 sets of each superset:

1A. Bicep Curl To Rotator Cuff Curl (10 reps)
1B. Overhead Tricep Extension (15 reps)

2A. Double Curl (10 reps)
2B. High Row (15 reps)

3A. Tabletop Chest Press (20 reps)
3B. Tricep Press (20 reps)

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