This routine is intended to be used with my H4-2 and H4-3 workouts. All three should be done in one workout session or you can mix and match them with other routines. The focus here is not heavy weight, but instead high intensity and calorie burn. It is hard to give you the exact weight you should be using for each exercise but stick with lighter weights, you might have to play around and find whats best for you.
Before you begin make sure you set up every exercise so you can have a smooth transition from one to the next without stopping. The order of exercises will be alternating front lunge with dumbbells, standing bicep curl with dumbbells palms up curling narrow then wide, squat with dumbbells, wall preacher curls with dumbbells, angled alternating front lunge with dumbbells. For each exercise you will try to do as many reps as you can for 25 seconds will proper form. Go from exercise to exercise without rest. Once you have gone through all 5 exercises go right back to the start of the routine and complete 2-4 rounds total. As you get better you can add time and do 30 seconds instead of 25, but I would never go longer than 45 seconds.
Alternating Dumbbell Front lunge 25 sec
SUPERSET WITH
Standing Dumbbell Bicep curl both Wide and Narrow 25 sec
SUPERSET WITH
Dumbbell Squat 25 sec
SUPERSET WITH
Wall Dumbbell Preacher curls 25 sec
SUPERSET WITH
Alternating Angled Lunge 25 sec
Repeat 2-4 more times.
