This workout is full of goodness! Start off with a dynamic warm up, followed by a HIIT pyramid and finish with a static feel-good flexibility session. This advanced workout is timed so you can maximize each exercise 45 seconds on 15 seconds off:

Pyramid 1-10, repeat 10-1
Switch Lunge to 2 Presses
Lunge Swings (dominant side)
Lunge Swings (less dominant side)
Squat Rotations
Weighted Burpee
Dead Bug Chest Press
Pilates Stick Ab Lifts
Unilateral Squat & Snatch
Triceps Dip & Reach
Plank Dumbbell Pass
Waistline Wood Chop

Equipment needed: medium dumbbells.