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20 Minute H.I.I.T with Dumbbells (Challenging, Weights Needed)
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20 Minute HIIT Time Bomb Full Body Workout (All Levels, No Equipment)
Levels: All
Equipment Needed: None -
20 Minute Shock Wave Full Body Workout (All Levels, Equipment Optional)
Levels: All
Equipment Needed: Resistance bands (optional), 1 set of dumbbells or water bottles (or 2 of anything that you can safely use as weights) -
10 Minute Full Body Isometric Workout (All Levels, With Weights)
Levels: All
Equipment Needed: 2 Dumbbells – (or 2 Water/Wine bottles if no dumbbells are available) -
7 Minute Chest, Triceps + Abs (All Levels, With Weights)
Levels: All
Equipment Needed: 2 Dumbbells – (or 2 water bottles, wine bottles, or anything else you can safely lift) -
20 Minute CrossFit Legs (All Levels, With Weights)
Levels: All
Equipment Needed: 1 Kettlebell or DumbbellWorkout: B Stance Lunge 4 x 10/side, hack squat 4 x 10, 14
EMOM: EVEN: 8 burpee + AKBS,
Odd: 20 sit ups -
Full Body CrossFit (Intermediate)
Level: Intermediate
Equipment: 2 Dumbells or Kettlebells (if only have 1 that is OK!)Workout: 60 clean and jerks
E2OM:15-20/5-10 Push Ups;
Finisher: 3 x 20 flies, 3 x 20 scoops -
20 Minute CrossFit Back + Shoulders (All Levels)
Level: All
Equipment: 1 Band (or towel), Box or Ottoman (to step-up on), Sturdy Chair, 1 Weight (optional)Workout:
SA banded pull Downs 4 x 8-12
12 Amrap
10 jump overs
10 pull throughs
10 bent over rows -
10 Minute CrossFit Shoulders (All Levels)
Level: All
Equipment: 1 Weight (of any kind), Pull-Up Bar (optional), Mini Bandsstrength:
strict press
4 x 8-12metcon:
10 amrap
10 Single Arm burpee snatches
10 pull ups / banded pull downs/ weighted rows
12/10 cal bike or :90 high knees -
20 Minute Full Body CrossFit (All Levels, Equipment Optional)
Levels: All
Equipment Needed: 1 weight of any kind (best option: slam ball)Strength:
4 x 8-12 reps incline benchMetcon:
12 amrap
10 push-ups
25ft walking lunges/8 per side
10 slam balls (thrusters if no slam ball)
10 atomic sit-ups -
Kettlebell HIIT Workout (Intermediate/Advanced)
Levels: Intermediate/Advanced
Equipment: 1 Kettlebell -
13 Minute CrossFit Back + Shoulders (All Levels, Equipment Optional)
Level: All
Equipment Needed: 1 Pull-Up Bar (can also be done with a table or chair), 1 Dumbell or Kettlebell (or any other weight available)Metcon:
16AMRAP
10 KB swings
10 SDHP
10 Reverse Lunges
100m Run -
11 Minute CrossFit Chest + Shoulders (All Levels, Equipment Optional)
Level: All
Equipment Needed: 1 Dumbbell or Kettlebell (or any weight to press against/load on your back); 1 TowelStrength: 5x5 bench/5x8 wtd push-ups
Metcon: 2AMRAP. x. 5 Rest :90 between rounds
15 PWR Cleans & Jerks
ME Burpees
:90 restFinisher: 3 sets 10-25 towel pass w/ v-ups
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15 Minute CrossFit Legs (All Levels, Equipment Optional)
Levels: All
Equipment Needed: 1 Weight (dumbbell, kettlebell, other); Step Up Object (a sturdy chair, box, bench, or stairs); 1 Jump Rope (optional)Superset:
4-5 Sets based on ability
10-14 Weight step-ups
8-14 Sumo SquatsMetcon:
12 AMrap
12 SA DB/KB Squat Snatch
36 DU's/72 Singles/72 toe ta... -
9 Minute CrossFit Shoulders (All Levels, Equipment Needed)
Levels: All
Equipment Needed: Dumbell or Kettlebell (or any weight with a grip to press overhead), Jump Rope.Strength:
super set 4 rounds
8-12. seated. OH Press
8-12 forward. raise with a twistMetcon:
3 rounds
20. thrusters
50 DUs
25 sit upsFinisher:
3x10 (each movement)
-side raise
-sid... -
14 Minute Lower Body Circuit (All Levels, No Equipment)
Levels: All
Equipment Needed: Nonekuudose does not own the rights to the music nor claim to own the rights to the music.
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8 Minute Lower Abs (All Levels, No Equipment)
Levels: All
Equipment Needed: None -
20 Minute HIIT Workout (All Levels, No Equipment)
Levels: All
Equipment Needed: None -
15 Minute Full Body HIIT Workout (All Levels, No Equipment)
Level: All Levels
Equipment Needed: None -
15 Minute Booty Circuit (All Levels, 1 Chair or Bench Needed)
Levels: All
Equipment Needed: bench, chair, or couch -
4 Minute Full Body Tabata Circuit (All Levels)
Levels: All
Equipment Needed: resistance band or mini band (optional) -
20 Minute Total Body Circuit
Level: All Levels
Equipment: None -
15 Minute Prenatal Cardio Workout (No Equipment)
Level: All Levels
Equipment: NoneDisclaimer: Please make sure you have full clearance from your doctor before attempting any workout while pregnant.
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16 Minute HIIT Prenatal Leg Workout
Level: All Levels
Equipment: Medium or heavy dumbells (or any weight you are comfortable using).Disclaimer: Please make sure you have full clearance from your doctor before attempting any workout while pregnant.