OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 2 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
Dumbbell Curls
Dumbbell Curls
45 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
20 seconds
Alternating Dumbbell Lunges
Alternating Dumbbell Lunges
30 seconds
Rest
Rest
10 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
35 seconds
Rest
Rest
15 seconds
Overhead Press
Overhead Press
35 seconds
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Dumbbell Renegade Rows
Dumbbell Renegade Rows
30 seconds
Rest
Rest
10 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
30 seconds
Rest
Rest
10 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Dumbbell Tricep Raises
40 seconds
Rest
Rest
15 seconds
Dumbbell Side Raises
30 seconds
Rest
15 seconds
Dumbbell Woodchops
Dumbbell Woodchops
30 seconds
Rest
Rest
20 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest
15 seconds
Plank with Shoulder Taps
Plank with Shoulder Taps
1 minute
Small Forward Arm Circles
Small Forward Arm Circles
15 seconds
Dumbbell Upright Rows
Dumbbell Upright Rows
40 seconds
Small Reverse Arm Circles
Small Reverse Arm Circles
15 seconds
Governators
Governators
30 seconds
Rest
Rest
15 seconds
Elbow Plank
Elbow Plank
1 min 30 secs
Cobra
Cobra
1 minute


Related Workouts

  • World Cup Cardio Kicks
    World Cup Cardio Kicks
    26 minutes, Moderate
  • Lose It!
    Lose It!
    30 minutes, Moderate
  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Drop It, Girl!
    Drop It, Girl!
    25 minutes, Moderate
  • Ring the BELLS!
    Ring the BELLS!
    30 minutes, Moderate
  • Bikini Ready at Any Season
    Bikini Ready at Any Season
    27 mins 30 secs, Casual

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



You Might Also Like

Dynamic WarmUP & CORE Stability

Dynamic WarmUP & CORE Stability

Casual Ic_time_32x32 16 mins  
Full Body  
Fat burn muscle confusion

Fat burn muscle confusion

Intense Ic_time_32x32 15 mins  
Get Abs Fast!

Get Abs Fast!

Intense Ic_time_32x32 12 mins  
20x13 Full Body Test

20x13 Full Body Test

Moderate Ic_time_32x32 20 mins  
Shoulders  
Core the Pilates Way

Core the Pilates Way

Moderate Ic_time_32x32 15 mins  
Core  
Abs Attack

Abs Attack

Moderate Ic_time_32x32 15 mins  
Core  

Workout Categories