Alternating lower & upper body workout

Here is an interval workout that alternates an exercise for your lower body with one for your upper body. There are five groups of exercises, complete each group three times before moving on. Intervals are set at 30 seconds work with 10 seconds rest between. You need a set of dumbbells for this, and even better if you've more than one set as you will likely benefit from heavier weights for the lower body exercises.

The exercises are:

1a. Split squat

1b. Bent arm lateral raise

2a. Pulse squat

2b. Hammer curl

3a. Curtsy lunge

3b. Diagonal press

4a. Calf raise

4b. Front raise

5a. Low swing to high swing

5b. Tricep extension

In this follow along video, I don't take any rests - so if you need to, just pause me and carry on when you're ready!