30 MINUTE FULL BODY EXPLOSIVE HIIT WORKOUT WITH WEIGHTS - NO REPEAT - TOTAL BODY WORKOUT AT HOME

HEY team😍👋🏻 This is a 30-minute workout focusing on full-body muscles. These great exercises will strengthen your muscles and keep your heart rate up with short breaks. 🥳💪🏽 Each exercise is 40 seconds long with 10-second rests. Remember, all you need is one dumbbell—mine is 5 kg. I hope you enjoy the workout! LETS DO IT 🙌🏼
#WorkoutChallenge #FULLBODYFitnessToday
Drop a comment and let me know if you would like more workouts like this 🔥

▸ Muscles Worked: FULL BODY MUSCLES
▸ All level
▸ Time: 30 Minutes
▸ EQUIPMENT: ONE DUMBBELL – NO REPEAT

Don't forget that you can always change the pace or intensity of my workouts to suit your mood or energy levels. Make it your own!
we are all in this together 🙌🏼
boost your energy naturally 🥦🤸🏼♂️

#letsworkouttogether #adafit_workout #ADAFIT_RECIPE #HomeWorkout #Fitness #totalbodyworkout

▸ WARM UP - 30SEC EACH:
1) GOOD MORNING TOE TOUCH
2) INCHWORM
3) SAMSON LUNGE
4) GLUTE BRIDGE

▸ WORKOUT
40 SEC ON, 10 SEC REST
1) STAG. SQUAT + REVERSE LUNGE (RIGHT)
2) STAG. SQUAT + REVERSE LUNGE (LEFT)
3) ONE ARM PUSH PRESS (RIGHT)
4) ONE ARM PUSH PRESS (LEFT)
5) SCISSOR REVERSE CRUNCHES
6) STAG. RDL + CURTSY LUNGE (RIGHT)
7) STAG. RDL + CURTSY LUNGE (LEFT)
8) 3* BENT OVER ROW & UP (RIGHT)
9) 3* BENT OVER ROW & UP (LEFT)
10) LEG RAISE + TOE TOUCH
11) CLEAN & 2* GOBLET SQUAT
12) RDL + UPRIGHT ROW
13) PUSH-UP
14) WIDE PUSH-UP
15) DEAD-BUGS
16) SQUAT CALF RAISE + RIGHT KNEE DRIVE
17) SQUAT CALF RAISE + LEFT KNEE DRIVE
18) RDL + RDL UPRIGHT ROW (RIGHT)
19) RDL + RDL UPRIGHT ROW (LEFT)
20) ALT. SIDE PLANK ROW
21) AMERICAN SWING
22) LUNGE PRESS AND SIDE BEND (RIGHT)
23) LUNGE PRESS AND SIDE BEND (LEFT)
24) PULL OVER ALT. LEG RAISE
25) AROUND THE WORLD TWIST
26) ALT. ARM SWING
27) CLOSE GRIP CHEST PRESS & GLUTE BRIDGE
28) GOOD MORNING & SQUAT
29) KNEELING CHOP (RIGHT)
30) KNEELING CHOP (LEFT)

▸ COOL DOWN - 30 SEC EACH
1) LYING HAMSTRING STRETCH
2) FIGURE FOUR STRETCH
3) LOWER BACK STRETCH SWITCH
4) FORWARD FOLD

My channel vibes are real.
full of energy and love
YOURS AIDA ❤️

🔹INSTAGRAM: @fitnesstrainer_aida_spour

D I S C L A I M E R
This channel is for improving your fitness level. You need to check your health. If you are new here, I recommend you to start your exercise with my beginner playlist, ADAFIT channel will not have any responsibility for any injury as a result of this video, By engaging in this workout, you agree that you do, so you are performing on your own risk. what I share on my channel are my experiences and what has worked for myself. Your health and safety is the most important thing in your life, so find out what works for you.
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Thanks for watching!

[lynngardner]

This was killer! Thank you! More single dumbbell please!

[yaremiful]

Girly where have you been! Love this workout video ❤ looking forward to your future videos ❤

[nathanowen]

Hi beautiful gorgeous Adafit, u do a great job on your workout videos on your YouTube channel. U also got lovely pretty workout outfits. Love You