Part 4: Design you own exercise program - HIIT Training Option instead of parts 2 and 3 (choose 8 exercises using at least 2 different equipment - dumbbells, kettlebells, elastic... And a total workout of 30min) OBJECTIVE VOLUME EXERCISE (Picture) Repeat entire circuit twice Deco Squat with overhead press Grab the dumbbells in both hands. Grip them on shoulders. Situate feet at hip's width distance. Squat Straighten legs and engage ms well as Jabs. Push dumbbells straight. Do for 1 minute. 15 seconds Rest Pop jacks Drop dumbbells and come to bottom of squat. Lower hands and jump in a plank with shoulders above hips and core engaged. Jump in squat and keep for 1 minute. Rest 15 seconds Donkey kicks using dumbbells 21 Get on hands and knees and hold the dumbbells tight in the bent of left knee. Lift heel in direction of ceiling such that the dumbbell doesn't fall. Do this for 1 minute on each side. Rest 15 seconds Lizard jumps Lunge keeping one foot forward. Both hands must be withing the interior of the foot. Jump other leg back on the same time.do this for a minute on each side. Rest 15 seconds