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Description

Description This program varies resistance and repetitions and targets all muscle groups. dumbbells will be needed at a minimum of 3 pounds and should increase with each week. It is recommended to do this strength program 3 days per week (every second day) and do three days of cardio (alternating strength). This formula will allow you to get sleek and sculpted. Lifting heavier weights for one of the sets will increase your metabolism and ladies don't worry you won't bulk you need testosterone for that! If you want to keep your heart rate up during this workout and burn more fat do the cardio suggestion instead of the rests. Equipment needed: Mat, Dumbbells, and YOU!


Exercises

Set 1: 1 round
Warm Up Cardio
5 minutes
Transition
20 seconds

Set 2: 3 rounds
Right Lunge 10-12 Reps
35 seconds
Left Lunge 10-12 Reps
Left Lunge 10-12 Reps
35 seconds
Rest/Jog
30 seconds

Set 3: 3 rounds
Dumbbell Squats 10-12 Reps
Dumbbell Squats 10-12 Reps
35 seconds
Rest/Jumping Jacks
30 seconds

Set 4: 3 rounds
Dumbbell Fly 10-12 Reps
Dumbbell Fly 10-12 Reps
30 seconds
Rest/Jumping Oblique Twists
30 seconds

Set 5: 3 rounds
Seated Dumbbell Press 10-12 Reps
Seated Dumbbell Press 10-12 Reps
30 seconds
Rest/Skaters
30 seconds

Set 6: 3 rounds
Alternating Bicep Curls 10-12 Reps Per Arm
Alternating Bicep Curls 10-12 Reps Per Arm
40 seconds
Rest/Butt Kickers
30 seconds

Set 7: 2 rounds
Tricep Dips 10-12 Reps
Tricep Dips 10-12 Reps
20 seconds
Rest/High Knees
30 seconds

Set 8: 3 rounds
One-Armed Row - Left 10-12 Reps
20 seconds
One Armed Row - Right 10-12 Reps
20 seconds
Rest/Punches
30 seconds

Set 9: 1 round
Back Extensions Max Reps
Back Extensions Max Reps
50 seconds
Rest/High Kicks
30 seconds

Set 10: 3 rounds
Dumbbell Calf Raises 10-12 Reps
30 seconds
Rest/Jump Rope
30 seconds

Set 11: 3 rounds
Crunches Max Reps
Crunches Max Reps
30 seconds
Left Oblique Crunches
30 seconds
Reverse Crunches Max Reps
Reverse Crunches Max Reps
30 seconds
Right Oblique Crunches
30 seconds

Set 12: 1 round
Smile, Smile, Smile! Celebrate, You Did It!! 🎉🎈🎉🎈🎉💪😺💪
10 seconds

Workout Discussion

14 May
looks like a perfect at home workout

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