Time_32x32 30:00    Intensity_moderate_32x32 Moderate    Target_32x32 Full Body    Ic_workout_dumbbell_32x32 Dumbbells
This is a half hour packed with core, cardio, and full body resistance exercises sure to get your heart rate up and sweat coming down. At the end of the workout, all muscles will be activated and you will feel accomplished. Before you start this workout, have a pair of dumbbells or two soup cans handy!

Exercises

2 rounds of:
Standing Knee to Elbow Cross
Standing Knee to Elbow Cross

30 seconds
Rest
Rest

10 seconds
Sumo Obliques
Sumo Obliques

30 seconds
Rest
Rest

10 seconds
Knees to Elbows
Knees to Elbows

30 seconds
Rest
Rest

10 seconds
Dumbbell Left Side Bends
Dumbbell Left Side Bends

30 seconds
Dumbbell Right Side Bends
Dumbbell Right Side Bends

30 seconds
Dumbbell Left Leg Curl to Press
Dumbbell Left Leg Curl to Press

30 seconds
Dumbbell Right Leg Curl to Press
Dumbbell Right Leg Curl to Press

30 seconds
Rest
Rest

15 seconds

3 rounds of:
Lunge to Shoulder Press
Lunge to Shoulder Press

1 minute
Rest
Rest

5 seconds
Basketball Shots
Basketball Shots

20 seconds
Rest
Rest

10 seconds
Lateral Lunge with Bicep Curl
Lateral Lunge with Bicep Curl

1 minute
Rest
Rest

5 seconds
Basketball Shots
Basketball Shots

20 seconds
Rest
Rest

10 seconds
Dumbbell Push Press
Dumbbell Push Press

1 minute
Rest
Rest

15 seconds

3 rounds of:
Alternating Side Planks
Alternating Side Planks

30 seconds
90-90 Crunches
90-90 Crunches

30 seconds
Plank Bird Dog
Plank Bird Dog

30 seconds
Sit Ups with Reach Ups
Sit Ups with Reach Ups

30 seconds
Plank Hop Outs
Plank Hop Outs

30 seconds
Rest
Rest

15 seconds

Appears In


Workout Discussion

25 Nov
Too much for my knees, for now. Heart rate got up, but didn't sweat (Wolff-Parkinson White). Worried about my HR
13 Jan
Great 1/2 hour full body workout.
11 Feb
Great full body workout.

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