Yevhen W1

Moderate Duration 50 minutes

Target Areas: Legs, Core

Equipment: Dumbbells, Exercise Mat, Box or Step

Exercises

Set 1: 1 round

Quad Stretches

1 minute

Hamstring Stretches

1 minute

Push-Up and Rotation

1 minute

Set 2: 1 round

❤️ Vigorous (Zone 3)

Ice Skaters

1 minute

Rest

1 minute

Set 3: 2 rounds

Lunges with Knee Lifts

40 seconds

Rest

20 seconds

Weights: Moderate

Dumbbell Squats

40 seconds

Rest

20 seconds

Weights: Moderate

Dumbbell Deadlifts

40 seconds

Rest

20 seconds

Weights: Moderate

Lunge to Shoulder Press

40 seconds

Rest

20 seconds

Reverse Lunge to Right Side Lunges

40 seconds

Rest

20 seconds

Set 4: 1 round

❤️ Vigorous (Zone 3)

Ice Skaters

1 minute

Rest

1 minute

Set 5: 3 rounds

Crunches

40 seconds

Rest

20 seconds

Right Half Side Plank

40 seconds

20 seconds

40 seconds

20 seconds

40 seconds

20 seconds

40 seconds

20 seconds

Set 6: 1 round

❤️ Vigorous (Zone 3)

Ice Skaters

1 minute

Rest

1 minute

Set 7: 2 rounds

Weights: Moderate

Bicep Curls

40 seconds

Rest

20 seconds

Weights: Moderate

Alternating Hammer Curls

40 seconds

Rest

20 seconds

Weights: Moderate

Dumbbell Lateral Shoulder Raises

40 seconds

Rest

20 seconds

Weights: Moderate

Dumbbell Bench Step Ups

40 seconds

Rest

20 seconds

Weights: Light

Dumbbell Single Leg Curl to Press

40 seconds

Rest

20 seconds

Set 8: 1 round

❤️ Vigorous (Zone 3)

Ice Skaters

1 minute

Rest

1 minute

Set 9: 1 round

Pretzel Stretches

1 minute

Leg Crossover Stretches

1 minute

Elbows-Out Chest Stretches

30 seconds

Shoulder Stretches

1 minute

Workout Discussion

15 Jul

Mousa Coulibaly M.

Hola

27 Apr

Loredana K.

yes! I'll send you an invite to become my client. 👍

24 Apr

Ahmad A.

hi . I'm trying to lose weight but i cant .can you help me

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Top Choice for this Workout

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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