Move · Videos · Strength · 25 min

Standing Strength and Cardio Intervals with Two Impact Levels

Standing Strength and Cardio Intervals with Two Impact Levels — video by fitbymik Play · 25:10

Video by fitbymik on YouTube · Open on YouTube

Standing dumbbell circuits at 45 seconds on and 15 off: three strength blocks (lunges, squats, raises, curls, rows) alternate with three cardio bursts, plus a warm-up and stretch. One coach keeps it low impact and her friend adds jumps; no planks, push-ups or floor work.

  • 25 min
  • All levels
  • Moderate impact
  • dumbbells
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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: overhead reaches with pulses, squat walks side to side, a hamstring reach and twisting knee lifts. 0:52
  2. Goblet reverse lunges with pulses, alternating legs, then squat, step forward or back and press overhead. 3:02
  3. Shoulders: a front raise with one arm, then a side raise with both; soft elbows, shoulders down. 5:02
  4. Cardio 1, 45 seconds each: knee drives with a reach and pull, squats with or without a jump, then step-and-kick. 6:02
  5. Squats passing one dumbbell hand to hand, knees not caving in, then lunge-stance triceps extensions each side. 9:04
  6. Cardio 2: squat and punch, jacks or tap-outs with cactus arms, then side-to-side step-touches or leaps. 12:02
  7. Back lunge with a reach down and an overhead press, each side; ribs down and core in. 15:03
  8. Rainbow biceps curls, then rows alternating four underhand and four wide. 17:04
  9. Final cardio: four tap-outs and four knee drives each side, soft supporting knee, then squats with a jump or step. 19:02
  10. Cool-down: standing quad stretch each side, a forward fold, neck stretches and slow breaths. 22:06

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Keep a soft bend in the supporting knee on knee drives and tap-outs
  • On squats, don't lean to one side or let the knee cave in
  • Ribs down and core in when pressing a dumbbell overhead

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadraises and overhead presses with dumbbells
  • Elbows takes loadbiceps curls, triceps extensions, rows
  • Hips takes loadlunges, squats, tap-outs, knee drives
  • Knees takes loadreverse and high lunges, squats, knee drives
  • Wrists & hands movesholding dumbbells
  • Upper back movesunderhand and wide rows
  • Lower back movesreaching down in a lunge, rows, forward fold
  • Ankles & feet movesstep touches, marching, kicks, tap-outs
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Lead coach shows a low-impact swap for every jump; no floor work, planks or push-ups

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by fitbymik; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety