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Description

Warm Up > Arms > Standing Legs & Glutes > Lying Legs & Glutes > Quick Cool Down. Grab A Mat , Dumbbells & Water!


Exercises

Set 1: 1 round
Forward Shoulder Rolls
Forward Shoulder Rolls
10 seconds
Backward Shoulder Rolls
Backward Shoulder Rolls
10 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
15 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
15 seconds
Torso Twists
Torso Twists
30 seconds
High Knee Pulls
High Knee Pulls
30 seconds

Set 2: 1 round
Alternating Bicep Curls
Alternating Bicep Curls
1 min 30 secs
Tricep Kickbacks
Tricep Kickbacks
1 minute
Tricep Extensions
Tricep Extensions
30 seconds
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
45 seconds
Hammer Curls
Hammer Curls
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Overhead Press
Overhead Press
30 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
1 minute

Set 3: 1 round
Lunge Jump
Lunge Jump
30 seconds
Left Leg Front-and-Back Lunges
Left Leg Front-and-Back Lunges
30 seconds
Right Leg Front-and-Back Lunges
Right Leg Front-and-Back Lunges
30 seconds
Rest
Rest
10 seconds
Lateral Leg Lifts
Lateral Leg Lifts
1 minute
Side Lunge Crunches
Side Lunge Crunches
45 seconds
The Heisman Shuffle
The Heisman Shuffle
45 seconds
Plie Squats with Tip Toes
Plie Squats with Tip Toes
45 seconds
Rest
Rest
10 seconds
Squats
Squats
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Duck Walk
Duck Walk
45 seconds
Hamstring Kickbacks
Hamstring Kickbacks
45 seconds
Rest
1 minute

Set 4: 1 round
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
45 seconds
Glute Circles
Glute Circles
1 minute
Glute Kickbacks
Glute Kickbacks
45 seconds
Rest
Rest
10 seconds
Glute Combo Kickback
Glute Combo Kickback
45 seconds
Donkey Whips
Donkey Whips
1 minute
Fire Hydrants
1 minute
Pelvic Tilt Bridge
Pelvic Tilt Bridge
1 minute
Rest
Rest
10 seconds
Lying Left Leg Circles
Lying Left Leg Circles
30 seconds
Transition
Transition
10 seconds
Lying Right Leg Circles
Lying Right Leg Circles
30 seconds
Right Leg Circles
Right Leg Circles
30 seconds
Left Leg Circles
Left Leg Circles
30 seconds
Inner Thigh Lift Left
30 seconds
Transition
Transition
10 seconds
Inner Thigh Lift Right
30 seconds
Left Laying Clams
Left Laying Clams
30 seconds
Transition
Transition
10 seconds
Right Laying Clams
Right Laying Clams
30 seconds
Transition
Transition
10 seconds
Lying Scorpions
Lying Scorpions
45 seconds
Rest
1 minute

Set 5: 1 round
Cat Cow
Cat Cow
1 minute
Corpse
Corpse
1 minute


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