OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

This is a complete workout with pre and post stretches. Full body engagement plus cardio! Equipment needed: Dumbbells, Stability Ball or Bench, Mat.


Exercises

Set 1: 1 round
Arm Pumps
Arm Pumps
30 seconds
Clockwise Neck Rolls
Clockwise Neck Rolls
15 seconds
Counter-clockwise Neck Rolls
Counter-clockwise Neck Rolls
15 seconds
Tricep Stretches
Tricep Stretches
30 seconds
Chest Stretch
Chest Stretch
30 seconds
Torso Twists
Torso Twists
30 seconds
Wide Leg Forward Bend
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Transition
5 seconds
Hamstring Sit-Up Rolls
Hamstring Sit-Up Rolls
2 minutes
Transition
5 seconds
High Knees
High Knees
1 minute
Jumping Jacks
Jumping Jacks
1 minute
Rest
30 seconds

Set 2: 2 rounds
Duck Walk
Duck Walk
1 minute
Monkey Walks
Monkey Walks
1 minute
Rest
30 seconds
Heel Walks
Heel Walks
1 minute
Get Dumbbells Transition
5 seconds
Farmers Walk
Farmers Walk
1 minute
Rest
30 seconds

Set 3: 2 rounds
Dumbbell Woodchops
Dumbbell Woodchops
1 minute
Dumbbell Side Bends
Dumbbell Side Bends
1 minute
Rest/Transition
30 seconds
Dumbbell Alternating Bicep Curls
Dumbbell Alternating Bicep Curls
1 minute
Dumbbell Front Raises
Dumbbell Front Raises
1 minute
Rest
30 seconds
Dumbbell Hammer Curl to Press
1 minute
Go To Bench Or Stability Ball Transition
5 seconds
Dumbbell Chest Press
Dumbbell Chest Press
1 minute
Rest/Transition
30 seconds
Dumbbell Fly
1 minute
Dumbbell Pull-over on a Ball Or Bench
1 minute
Dumbbell Tricep Extensions
Dumbbell Tricep Extensions
1 minute
Transition Stand Up
6 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
1 minute
Rest
30 seconds

Set 4: 1 round
Lying Torso Twist
Lying Torso Twist
1 minute
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute
Pretzel Stretches
Pretzel Stretches
1 minute
Wide Left Leg Stretch
Wide Left Leg Stretch
30 seconds
Wide Right Leg Stretch
Wide Right Leg Stretch
30 seconds
Center Leg Stretch
Center Leg Stretch
30 seconds
Child's Pose with Side Reaches
Child's Pose with Side Reaches
1 minute
Upward Facing Dog
Upward Facing Dog
40 seconds
Downward Facing Dog
Downward Facing Dog
40 seconds
Chest Openers
Chest Openers
40 seconds

Set 5: 1 round
Smile Smile Smile!! Celebrate You Did It!!! 💪😺💪🎈🎉🎈🎉👏
20 seconds


Related Workouts

  • Stamina & Strength
    Stamina & Strength
    36 minutes, Intense
  • Girly Grit Newbie
    Girly Grit Newbie
    45 minutes, Moderate
  • Ball Blaster
    Ball Blaster
    40 minutes, Intense
  • HIIT Cheer
    HIIT Cheer
    38 minutes, Intense
  • 15-Pumpkin Pie Punch 021018 BC
    15-Pumpkin Pie Punch 021018 BC
    38 mins 45 secs, Intense
  • Yogi's Washboard Abs
    Yogi's Washboard Abs
    42 mins 15 secs, Intense