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April 25, 2022

Get ready for 60 minutes of totally Fierce full-body HIIT exercises with NO Jumping = NO Noise for your neighbours! This is a perfect low impact home workout with weights if you're wanting to push your whole body to the limit but don't have much space. Let's sweat it out and feel good! Let's do it 🔥

▸ Muscles Worked: Full Body Toning
▸ Time: 60 Min + cool down stretches
▸ Equipment: Dumbbells (I'm using 5kg for your reference)

▸ 00:00 - 05:15 Warm Up 30 sec on
Arm Circles
Reach Up & Down
Sumo Squats
Sumo Pulses
Side Step Jacks
Toe Taps
Side Squat + 2 sec Hold Right
Side Squat + 2 sec Hold Left
Squat + Back Extension Pull Down
Prisoner Squats

▸ 05:15 - 30:25 Upper & Lower Body Workout 50 sec on, 10 sec off
Goblet Squat
Dumbbell Deadlifts
One Arm Thruster Right Arm
One Arm Thruster Left Arm
Side Squat + Press Right Leg
Side Squat + Press Left Leg
Reverse Lunges
Deadlift + Curl + Squat
Sumo Squats
Sumo Pulses
Shoulder Press
Arnold Press
Dumbbell Hold + March
Tricep Extensions
Curtsy Lunge + Bicep Curl Right Leg
Curtsy Pulses Right Leg
Curtsy Lunge + Bicep Curl Left Leg
Curtsy Pulses Left Leg
One Arm Chest Press Left Arm
One Arm Chest Press Right Arm
Hand Release Push Ups
Lean Back + Shoulder Press
Lunge + Knee Drive Right Leg
Lunge + Knee Drive Left Leg
Goblet Toes In & Out Squats

▸ 30:25 - 40:35 Abs 30 sec on, 10 sec off
Dumbbell Hold Bicycles
Dumbbell Hollow Knee Hugs
Side Plank Dips Right
Side Plank Hold Right
Side Plank Dips Left
Side Plank Hold Left
Low Plank Hold
Leg Raise Climber Right
Leg Raise Climber Left
Dumbbell Sit Ups
Supported Body Twists
Dumbbell Boat Pose Hold
Flutter Kicks
Legs In Up Down
Dumbbell Hold Leg Lowers

▸ 40:35 - 46:45 Back 30 sec on, 10 sec off
Dumbbell Plank Row Left
Dumbbell Plank Row Right
Back Extension Pull Down
Superman Hold
Dumbbell Row
Dumbbell Row Hold
Gorilla Row
Romanian Deadlift + Row
Renegade Row

▸ 46:45 - 59:25 Full Body Finisher 🔥 40 sec on, 10 sec off
Let's keep it a SURPRISE!

▸ 59:25 - 1:03:13 Cool Down 30 sec on, 10 sec off
Forward Fold
Quad Stretch Left Leg
Quad Stretch Right Leg
Upper Body Opener
Upper Back Stretch

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D We S C L A We M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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