COMBO MAMBO HIIT – All Combo Exercises

I love this workout because all the exercises are combo moves, keeping your mind super engaged, which makes the time fly! Plus, it surprises your body to help avoid plateaus and keep the progress comin’.


EQUIPMENT– dumbbells (1 heavier set, 1 lighter set if possible), mat

8 exercises
50 seconds work per exercise, 10 seconds rest between each
2 rounds
1-2 minute rest between rounds
Bonus round – 4 upper-body exercises

WARM-UP –  4 exercises, 30-seconds each, 2 times through
1. Jog, freestyle
2. Squat clap-throughs
3. Front kicks with opposite toe tap
4. Down dog to plank hovers


1. Side lunge to clean & press w/single-leg balance, right
2. Tricep push-up to chair pose
3. Donkey kick + step out + kick through, alternate legs
4. Bicep curl w/4 leg lifts, alternate legs
5. Side lunge to clean & press w/single-leg balance, left
6. Push-up + leg extension + knee-in crunch
7. Kneeling back bends to squat and jump
8. Spider knee to elbow-wrist-elbow + plank + 4 spider switches

Upper-body burn bonus – 1 time through, 50 seconds work, 10 seconds rest

1. Tricep push-up to chair pose
2. Bicep curl w/4 leg lifts, alternate legs
3. Push-up + leg extension + knee-in crunch
4. Spider knee to elbow-wrist-elbow + plank + 4 spider switches

Enjoy, and let me know how it goes!

Much love, Jessica Joy

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