If you are looking for ways to spice up your resistance training routine, then why not incorporate high intensity interval training (HIIT) between your sets. There are a lot of routines that you can incorporate, but there needs to be a level of high intensity movements to really stress the cardiorespiratory and neuromuscular systems. This is the way to really challenge the intermediate and advanced athlete or fitness enthusiast.
By adding HIIT between your normal weightlifting sets, you can utilize more muscle recruitment from various areas of the body, aid in decreased body fat, help increase lean muscle mass, and create a more challenging workout.
Here is a routine you can use that will incorporate both upper and lower body training with dumbbell resistance and HIIT training.
Plank Position Dumbbell Rows
Get into the full plank position with dumbbells and do a dumbbell row by alternating each side for a set of 20 repetitions per side.
Dead Man Burpees
Lie flat on your stomach with your arms out to your side. Come up to a pushup. Jump to your feet. Jump in the air, then go back to a pushup position. Then go back to your stomach with your arms out. Do this for 20 repetitions.
Dumbbell Chest Press on the Floor
Pick a dumbbell that is challenging, but that you can use for at least 12 to 15 reps. Get in the position to begin the dumbbell chest press and make sure your legs are not on the ground (in the air). When you bring the weight back up (away from chest), lower your legs down to the ground without touching, and then back up. You are going to alternate between chest press and leg lifts. Do 20 reps for each movement, but make sure you alternate.