Intense 20 Minute At Home Workout with Dumbbells | Full Lower Body HIIT!
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- Опубліковано 8 лис 2023
- Intense HIIT follow along 20 minute full lower body dumbbell workout at home! 🦵🏻👽
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Official Anabolic Aliens video of: Intense 20 Minute At Home Workout with Dumbbells | Full Lower Body HIIT!
This follow along intense 20 minute dumbbell workout at home utilizes HIIT circuits to target and train your lower body muscles as well as accomplishes your cardio exercise. Circuit 1 is 6 minutes in length following the intervals of 45 seconds intensity, 15 seconds rest and then after you rest for 30 seconds. Circuit 2 is 5 minutes in length following the intervals of 50 seconds intensity, 10 seconds rest and then after you rest for 45 seconds. Circuit 3 is 4 minutes in length following the intervals of 55 seconds intensity, 5 seconds rest and then after you rest for 1 minute. Circuit 4 is 3 minutes in length following the intervals of 60 seconds intensity, 0 seconds rest and then you are done with the full workout. Depending on your experience level, you can use this entire 20 minute session as 1 complete workout or you can do multiple rounds to maximize training volume. I recommend 1-3 rounds of this 20 minute workout and if you are doing multiple rounds, rest at least 2-4 minutes in between sessions. Improve your cardio and build your lower body muscles right at home with only dumbbells! No limits Aliens 🛸
Full Workout Circuit Exercises:
Circuit 1 - 2:56
1. Alternating Reverse Lunge
2. Alternating Straight Legged Deadlift
3. Calf Tilts
4. Tip Toe Pulses
5. Overhead Squat
6. Jump Squat
Circuit 2 - 9:12
1. Leg Back Toe Down Pulses
2. Leg Out Side Pulses
3. Semis
4. Lying Hip Abduction
5. Alternating Curtsy Lunge
Circuit 3 - 14:47
1. Frog Jumps
2. Triple Threats
3. Alternating Side Lunge
4. Alternating Lunge
Circuit 4 - 19:42
1. Leaning RDL
2. Squat Pulses
3. High Knee In Jumps
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*Grab your dumbbells & HIIT that lower body at home with me Aliens! Let's get it🦵🏻👽*
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I've been a long user on the app🎉,my only request is different angles for certain workouts or a zoom option
The phone app goes incredibly hard. Also the home workouts are perfect especially with the snow starting to fall, thanks my man
Awesome work out sending my thank you alway the from Germany.
Thanks Mike Rosa ⚘🇪🇬
Your videos helped me a lot, and i mean it for real
Much love from argentina
Woohoo I can't wait to do this!
Get after it Tiffany! 🦵🏻👽
Excellent 💪👍🇪🇬
This is epic ♥️ 👽
Awww yeahhhhh! Thank you for your support 💪🏻👽💚
@@AnabolicAliens
Always and until the end.
i”ll be here bro!!
💚 👽 💪 🏝️
Waoo nice 👌👌👌👌👌
its good bro
Hell yeah! Pumped you like the workout 🦵🏻👽
🙌🏽🙌🏽🙌🏽🤙🏽
I love this dudes energy!! Leg day! Fucking bring it on!! 💪🏻
🔥🔥🔥🔥🔥🔥🔥😤💪🏾💪🏾👽💚
i do this workout 3 round and i'm dying🥵🥵
من کارهای شما رو دوست دارم بیش
از۵ساله باشما هستم.سپاسگزارم
Awesome workout man. Keep up the hard work! Iv been training and watching your videos for a little while now and you truly are building something special. 🫵🏼🫵🏼💪🏼💪🏼✊🏼. Thank you!