Trainer Workout

Shuffle

Duration 45 minutes

Target Areas: Full Body

Equipment: Exercise Mat, Chair, Dumbbells, Bench, Strength Machine

Added by Personal Trainer Adam Weber

Tags

Full Gym Workouts Full Body Workouts Chair Workouts Dumbbell Workouts Bench Workouts Strength Machine Workouts

Exercises

Set 1: 1 round

1 minute

Then twist to form the opposite side plank. Maintain strong arms throughout.

Alternating Side Planks

1 minute

1 minute

5 seconds

Overhead Crunches

Overhead Crunches

1 minute

Cross Leg Obliques

Cross Leg Obliques

1 minute

1 minute

Lying Leg Figure Eights

Lying Leg Figure Eights

1 minute

1 minute

5 seconds

Set 2: 1 round

Prisoner Squats

Prisoner Squats

1 minute

Single Leg Squats

Single Leg Squats

1 minute

1 minute

1 minute

1 minute

Plie Squats with Tip Toes

Plie Squats with Tip Toes

1 minute

Downward Facing Dog with Calf Stretch

Downward Facing Dog with Calf Stretch

1 minute

Spiderman Push-Ups

Spiderman Push-Ups

1 minute

Dolphin Push-Ups

Dolphin Push-Ups

1 minute

Forearm Dolphin Push-ups

Forearm Dolphin Push-ups

1 minute

5 seconds

Return and repeat.

1 minute

5 seconds

Set 3: 1 round

1 minute

1 minute

1 minute

1 minute

5 seconds

Set 4: 1 round

Dumbbell Deadlifts

Dumbbell Deadlifts

1 minute

Dumbbell Sumo Squats

Dumbbell Sumo Squats

1 minute

Stand tall with a pair of dumbbells in your hands.

Dumbbell Lunges

1 minute

1 minute

Rotational Shoulder Presses

Rotational Shoulder Presses

1 minute

Dumbbell Back Row

Dumbbell Back Row

1 minute

Dumbbell V-Raises

Dumbbell V-Raises

1 minute

5 seconds

Bench Dumbbell Fly

Bench Dumbbell Fly

1 minute

5 seconds

Set 5: 1 round

Remember to lift from your hips instead of swinging your legs. Try to pause at the top for a moment.

Reverse Crunches

1 minute

Hip Rock N Raises

Hip Rock N Raises

1 minute

Bicycle in Bridge

Bicycle in Bridge

1 minute

5 seconds

Set 6: 1 round

1 minute

5 seconds

1 minute

Calf Raise Toes In

Calf Raise Toes In

1 minute

Calf Raise Toes Out

Calf Raise Toes Out

1 minute

Donkey Calf Raise

Donkey Calf Raise

1 minute

1 minute

Seated Calf Raise

Seated Calf Raise

1 minute

Dumbbell Reverse Wrist Curls

Dumbbell Reverse Wrist Curls

1 minute

Dumbbell Wrist Curls

Dumbbell Wrist Curls

1 minute

5 seconds

1 min 30 secs

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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