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Description

A casual workout to get you back into shape using light dumbbells or cans of soup and an exercise mat. Work through each exercise doing slow and steady repetitions.


Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
30 seconds
Cardio Warm Up
Cardio Warm Up
45 seconds
Walking Lunges with Knee Lifts
Walking Lunges with Knee Lifts
1 minute
Squat Jacks
Squat Jacks
1 minute
Big Forward Arm Circles
Big Forward Arm Circles
30 seconds
Big Reverse Arm Circles
Big Reverse Arm Circles
30 seconds
Yoga Bridge
Yoga Bridge
1 minute

Set 2: 1 round
Squats
Squats
1 minute
Rest
Rest
30 seconds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
1 minute
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl
1 minute
Rest
Rest
30 seconds
Wall Push Ups
Wall Push Ups
45 seconds
Rest
Rest
30 seconds
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
45 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
30 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
1 minute
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
1 minute
Rest
Rest
30 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Dumbbell Tricep Raises
45 seconds
Rest
Rest
30 seconds
Bird Dog
1 minute
Rest
Rest
30 seconds
Leg Lifts
Leg Lifts
1 minute
Lying Supermans
Lying Supermans
1 minute
Crunches
Crunches
1 min 30 secs

Set 3: 1 round
Cool Down
20 seconds
Cobra
Cobra
30 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
20 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
20 seconds
Quad Stretches
Quad Stretches
45 seconds
Corpse
Corpse
30 seconds


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