The aim of this workout is to complete it as fast as possible, while maintaining good form and technique.
Front Squat with Dumbbells - 15 reps
Step 1: Begin standing, holding a dumbbell with both hands at shoulder height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is your starting position. Inhale and brace your core. Looking straight ahead, bend at both the hips and knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- and 90-degree angle to your hips and keep your knees aligned with your toes.
Step 2: Exhale and push through your heels extending your legs to return to the starting position. You should feel the weight going through your glutes and quads
Overhead Alternating Lunge - 12 reps
Step 1: Begin standing holding a dumbbell in both hands, plant both feet on the floor, shoulder-width apart. Extend your arms overhead, holding the dumbbells in a neutral grip (palms facing towards your body), your arms should be alongside your ears. This is your starting position.
Step 2: Inhale and brace your core. Take a big step forward with your left foot. As you plant your foot on the floor, bend both knees at approximately 90-degrees. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor. Ensure that you keep your arms extended throughout the entire movement.
Step 3: Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.
Lateral Over Dumbbell Burpee - 9 reps
Step 1: Begin standing directly alongside a dumbbell. This is your starting position
Step 2: Bend at both the hips and knees to place your hands on the mat on either side of your feet, ensuring that your spine remains in a neutral position.
Inhale and brace your core. Keeping your body weight on your hands, jump both of your feet backwards so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
Step 3: Exhale as you jump both of your feet forwards in between your hands, once again, ensuring that your feet remain shoulder-width apart. Push through your heels, extending both your knees and hips, using predominantly your right leg to propel your body upwards and over the dumbbell. Ensure you maintain ‘soft’ knees on landing to prevent injury. Repeat the burpee on this side of the dumbbell and propel yourself over to the other side to return to the starting position.
Alternating Single-Arm Squat Snatch - 12 reps
Step 1: Place a dumbbell horizontally on the floor in front of you. Plant both feet on the floor further than shoulder-width apart on either side of the dumbbell. Bend at the hips and knees until your upper legs are parallel to the floor, ensuring that your knees remain in line with your toes. Extend your right arm to grasp the dumbbell with an overhand grip (palm facing towards you). This is your starting position.
Step 2: Exhale. Push through the heels of your feet to come to a neutral standing position. At the same time, bend and elevate your elbow to raise the dumbbell to approximately chin height before rotating your elbow around and under the dumbbell. Immediately extend your arm overhead as you bend at the knees and hips to allow yourself to take the weight of the dumbbell in a squat position with a straight arm alongside your ear. Push through your heel to mid foot to extend your hips and knees to come to a neutral standing position.
*Ensure that the dumbbell remains in close contact with your body through this portion of the movement.
Step 3: Inhale. Bend your elbow to lower the dumbbell to shoulder height before rotating your elbow around and over the dumbbell. Bend at both the hips and knees and extend your elbow to return to the starting position.
Glute Bridge - 15 reps
Step 1: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Lay a dumbbell across your hip bones, supporting it with an overhand grip (palms facing towards your body). This is your starting position.
Step 2: Inhale. Exhale, gently draw your ribs to your hips to engage your core. Press your heels into the mat, activate your glutes and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders.
Step 3: Inhale. Lower your pelvis to return to the starting position.
High Intensity Strength with Cass is available exclusively in the Sweat app.