3-2-1 BOOT CAMP | Fat Burning Cardio, Strength + Abs HIIT with Dumbbells

I’m writing this post the day after I filmed the 3-2-1 Boot Camp! workout, and here’s what I have to say about it:

OMG, my butt.

Seriously, one of these days I’m going to remember BEFORE I include curtsy lunges in a workout that I always feel curtsy lunges AFTER a workout.  And while I’m living in this fantasy world where I make smart decisions all the time, maybe I’ll throw in a request to remind myself that any workout that includes the aforementioned curtsy lunges AND goblet squats AND 180-degree jumps AND jumping split squats AND ice skaters is liable to leave me feeling a little… tender the next day.

But don’t let that stop you from enjoying this workout!  🙂  Because it was actually super fun to do, and moved along very quickly.  I worried a little (always worrying about the wrong things, I tell ya!) that the intervals would seem long at one full minute each, but most of them were incredibly manageable.  Things didn’t get too tough until near the end, and really, that’s when a workout is supposed to be hard!

You’ll need an interval timer and a pair of dumbbells for this workout.  You can follow along with me in real time by watching the video below (which includes both a full body warm up and some light cool down stretching), or take this handy-dandy printout with you on-the-go.  If you have any questions, leave me a comment, I’m always happy to help!

3-2-1 BOOT CAMP Workout Breakdown - Pahla B Fitness

3-2-1 BOOT CAMP | Fat Burning Cardio, Strength + Abs HIIT with Dumbbells

After a full body warm up, set your timer for one minute intervals.  Perform all six exercises (3 minutes of cardio, 2 minutes of strength and 1 minute of abs) in the circuit before taking a one minute rest and moving on to the next circuit.

Circuit #1:

  • Side Shuffles
  • Fast Feet
  • Star Jumps
  • Goblet Squats (with dumbbells)
  • Alternating Push-Press (with dumbbells)
  • Toe Reaches

Circuit #2

  • Double Knees
  • Jumping Jacks
  • 180-Degree Jumps
  • Curtsy Lunges (with dumbbells)
  • Shadow Boxing Squats (with dumbbells)
  • Starfish

Circuit #3

  • Toy Soldiers
  • Jumping Split Squats + Squats
  • Mountain Climbers
  • Renegade Row and Press (with dumbbells)
  • Half-Kneeling Peek-a-Boos (with dumbbells)

Circuit #4

  • Ice Skaters
  • High Knees
  • Burpees
  • Front Raise + Side Raise (with dumbbells)
  • Forward Hold Kneeldown Standups (with dumbbells)
  • Plank Hold

Finisher:  Without taking a break from the final circuit, go immediately into the finisher of a one-minute Side Plank Hold on each side

Can’t see the video below?  Click here:  https://youtu.be/SYK3D0h7dek

 

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