Equipment

Exercise mat
Interval timer
Water bottle
Dumbbells-Light
Dumbbells – Heavy

Before You Begin

This is an 11-minute interval workout with a 1-minute warm up followed by 2 segments – a tabata and an EMOM (every minute on the minute).

For the 6-minute tabata you work for 30 seconds and rest for 15 seconds for 8 rounds. For the 4-minute EMOM you complete the work and then rest until the next minute starts.

Squat with weights down by the sides. Stand quickly with power as straight arms swing to shoulder level.
Modification: Remove weights
Progression: Use heavier weights
Be careful: Keep back straight

With one dumbbell on the floor squat low using legs and grab weight with one hand. Zip the weight up the body into a shoulder press as you stand.
Modification: Remove weight
Progression: Use heavier weight
Be careful: Squat with legs not back

Lying supine, bend one knee with foot on floor and extend same arm overhead. Sit up by pushing off the grounded hand while lifting the free arm toward the opposite straight leg. Return to starting position.
Modification: Crunch (vs sit up)
Progression: Add weight to the elevated arm
Be careful: Keep weight manageable

Sit with bent knees, lean back slightly and with clasped hands rotate the hands from hip to hip in a twisting motion.
Modification: Peform this move seated in a chair
Progression: Add one dumbbell to hold between the hands and elevate the feet
Be careful: Stop if back hurts