FSW HIIT Workout 7

This workout switches up the structure by removing the 10-second breaks in the warmup before transitioning into the 8-second speed and power rounds.
This workout contains nine rounds of work.
Equipment Needed:
Dumbbells
Round 1: Complete each exercise for 30 seconds. Repeat 3x.
Foot Fires
Chair Hold
Round 2: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Push Ups
Shoulder Taps
Arm Raises
Plank
Plank Push Ups.
Round 3: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Chest Press
Single Arm Chest Press
Single Arm Chest Press (Opp. Side)
Pec Fly
Lying Forward Raises.
Round 4: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
3 Pt Row
3 Pt. Row (Opp. Side)
Wide Legged Row
Deadlifts
Plank
Round 5: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Plank Punches
Kneeling Shoulder Press
Kneeling Curls
Push Ups
Plank
Round 6: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Single Leg Lunges
Iso Single Leg Lunge Hold
Single Leg Lunges (Opp. Sides)
Iso Single Leg Lunge Hold (Opp. Side)
Squats
Round 7: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Dumbbell Single Leg Lunges
Dumbbell Iso Single Leg Lunge Hold
Dumbbell Single Leg Lunges (Opp. Sides)
Dumbbell Iso Single Leg Lunge Hold (Opp. Side)
Dumbbell Squats
Round 8: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Dumbbell Sit Up to Press
Dumbbell Leg Hold + Chest Press Combo
Dumbbell Bicycles
Dumbbell Air Bike
Dumbbell Boat Pose
Round 9: 8 seconds of work before transitioning into the next exercise. Repeat 5x.
Hip Circles
Lying Leg Extensions
Lying Hip Abductions
Glute Bridges
Seated Toe Touches
Equipment Links