OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 3 rounds
Bend your arms to row the dumbbells up to your rib cage and then back down to the start position. Be sure to squeeze your shoulder blades together during the row.
Dumbbell Bent Over Rows
30 seconds
Rest
Rest
15 seconds
Overhead Press
30 seconds
Rest
15 seconds
Alternating Bicep Curls
Alternating Bicep Curls
30 seconds
Rest
15 seconds
Dumbbell Push ups
Dumbbell Push ups
30 seconds
Rest
15 seconds
Lateral Raise
30 seconds
Rest
15 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
15 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Dumbbell Tricep Raises
40 seconds
Rest
30 seconds

Set 2: 1 round
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
45 seconds
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
10 seconds
Lift your shoulder blades off of the floor. Raise your hands toward your feet.
Vertical Leg Crunches
40 seconds
Rest
10 seconds
Bicycle Abs
Bicycle Abs
45 seconds


Related Workouts

  • Natural Booty Pops
    Natural Booty Pops
    16 minutes, Moderate
  • The COBB: Cardio, Obliques & Butt, Baby.
    The COBB: Cardio, Obliques & Butt, Baby.
    18 minutes, Moderate
  • Cookie Crumbler
    Cookie Crumbler
    16 mins 30 secs, Casual
  • Ab-Bootcamp
    Ab-Bootcamp
    16 minutes, Moderate
  • Walking Weight Off
    Walking Weight Off
    19 minutes, Casual
  • The Survivor
    The Survivor
    23 minutes, Intense

To do this workout, please create an account or log in.



You Might Also Like

Beginner Total Body Strengthener

Beginner Total Body Strengthener

Casual Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbells
Smart Dumbbell Class Act

Smart Dumbbell Class Act

Moderate Ic_time_32x32 12 mins  
Shoulders   Ic_workout_dumbbell_32x32 Dumbbells
Monday Arms and Shoulders

Monday Arms and Shoulders

Moderate Ic_time_32x32 26 mins  
Core  
Don't Let Go!

Don't Let Go!

Moderate Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Dumbbell, Box or Step
April's Amazing Arms AND Abs

April's Amazing Arms AND Abs

Moderate Ic_time_32x32 11 mins  
Sexy Leg Workout

Sexy Leg Workout

Moderate Ic_time_32x32 13 mins  

Workout Categories