Getting Strength

Duration 50 minutes

Target Areas: Lower Body

Equipment: Dumbbell, Stability Ball

Added By Jeanette Mar

Exercises

Set 1: 1 round

Run

20 minutes

Set 2: 1 round

Weights: Moderate

Overhead Dumbbell Hold

45 seconds

Tricep Extensions

45 seconds

Alternating Bicep Curls

45 seconds

Weights: Moderate

Overhead Dumbbell Hold

45 seconds

Tricep Extensions

45 seconds

Alternating Bicep Curls

45 seconds

Weights: Moderate

Overhead Dumbbell Hold

45 seconds

Tricep Extensions

45 seconds

Alternating Bicep Curls

45 seconds

❤️ Vigorous (Zone 3)

High Knees

1 minute

Rest

1 minute

Set 3: 1 round

Ball Leg Lifts

45 seconds

Ball Foot to Hand Pass

45 seconds

Ball Prone Leg Lift

45 seconds

Ball Leg Lifts

45 seconds

Ball Foot to Hand Pass

45 seconds

Ball Prone Leg Lift

45 seconds

Ball Leg Lifts

45 seconds

Ball Foot to Hand Pass

45 seconds

Ball Prone Leg Lift

45 seconds

Ball Mountain Climbers

1 minute

Rest

1 minute

Set 4: 1 round

Alternating Bent Over Rows

45 seconds

Dumbbell Rear Lateral Raises

45 seconds

Weights: Heavy

Dumbbell Deadlift

45 seconds

Alternating Bent Over Rows

45 seconds

Dumbbell Rear Lateral Raises

45 seconds

Weights: Heavy

Dumbbell Deadlift

45 seconds

Alternating Bent Over Rows

45 seconds

Dumbbell Rear Lateral Raises

45 seconds

Weights: Heavy

Dumbbell Deadlift

45 seconds

Ankle Flips

1 minute

Rest

1 minute

Set 5: 1 round

30 seconds

30 seconds

30 seconds

45 seconds

30 seconds

30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells