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Description

Get Amazing arms, abs and legs! Workout for just thirty minutes. Get muscular all over Do this after a good warm up. Get a workout mat and dumbbells ready before you start. Do it alternative days to gain more muscles. If you feel resting more, continue working out in rest time.


Exercises

Set 1: 1 round
Bent Over Row
Bent Over Row
30 seconds
Rest
Rest
10 seconds
Alternating Dumbbell Curls
Alternating Dumbbell Curls
30 seconds
Rest
Rest
20 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
15 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
20 seconds
Crunches
Crunches
40 seconds
Rest
Rest
20 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
30 seconds
Split Abs
Split Abs
40 seconds
Rest
Rest
1 minute
Bottom to Bottom Squats
Bottom to Bottom Squats
25 seconds
Rest
Rest
20 seconds
Wall Sits with Leg Lifts
Wall Sits with Leg Lifts
30 seconds
Rest
Rest
20 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
15 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
15 seconds
Russian Twists
Russian Twists
20 seconds
Rest
Rest
15 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
15 seconds
Bent Over Row
Bent Over Row
20 seconds
Rest
Rest
10 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
20 seconds
Rest
Rest
10 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
40 seconds
Sit-Ups
Sit-Ups
55 seconds
Rest
Rest
30 seconds
Bicycle Crunches
Bicycle Crunches
1 minute
Rest
Rest
30 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
30 seconds
Hammer Curls
Hammer Curls
30 seconds
Rest
Rest
20 seconds
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
30 seconds
Rest
Rest
30 seconds
Bent Over Row
Bent Over Row
20 seconds
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds
Rest
Rest
10 seconds
Alternating Kettlebell Swings
Alternating Kettlebell Swings
20 seconds
Rest
Rest
20 seconds
Tricep Extensions
Tricep Extensions
30 seconds
Rest
Rest
10 seconds
Posture: slight forward lean, back arched, head facing forward.
Kettlebell Swings
20 seconds
Rest
Rest
15 seconds
Crunches
Crunches
30 seconds
Rest
Rest
10 seconds
Russian Twists
Russian Twists
1 minute
Rest
Rest
30 seconds
Vertical Leg Crunches
Vertical Leg Crunches
40 seconds
Rest
Rest
30 seconds
Supermans
Supermans
30 seconds
Cobra
Cobra
20 seconds
Child's Pose
Child's Pose
20 seconds
Cat Cow
Cat Cow
40 seconds
Corpse
Corpse
20 seconds

Workout Discussion

15 Apr
great well rounded workout! i like the breaks because it allows for transition time and i just started some of the exercises earlier if i had extra time.
07 Feb
Thank you! True there are more breaks...but you can always continue the workout on breaks if you feel there are too many :-)
06 Feb
A decent workout for adding in some arm stuff. More breaks than necessary but I definitely needed the breaks after the minute of bicycles and Russian twists.
28 Jan
Comments Welcome

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