Burn

Moderate Duration 51 minutes

Target Areas: Core, Shoulders

Equipment: Dumbbells, Medicine Ball

Added By Rhett Mcabee

Exercises

Set 1: 3 rounds

Alternating Bicep Curls

45 seconds

Rest

20 seconds

Dumbbell Upright Rows

45 seconds

Rest

20 seconds

Governators

45 seconds

Rest

20 seconds

Dumbbell Rear Lateral Raises

45 seconds

Rest

20 seconds

Set 2: 3 rounds

Dumbbell Bent Over Rows

45 seconds

Rest

20 seconds

Tricep Extensions

45 seconds

Rest

20 seconds

Single Arm Dumbbell Swings

45 seconds

Single Arm Dumbbell Swings

45 seconds

Rest

20 seconds

Set 3: 3 rounds

Medicine Ball Slams

45 seconds

Rest

20 seconds

Medicine Ball Chops

45 seconds

Rest

20 seconds

Set 4: 3 rounds

Crunches

45 seconds

Rest

20 seconds

Dumbbell Left Side Bends

45 seconds

Rest

20 seconds

Dumbbell Right Side Bends

45 seconds

Rest

20 seconds

Bicycle Legs

45 seconds

Rest

20 seconds

Russian Twists with a Ball

45 seconds

Rest

20 seconds

Medicine-Ball Jackknife

45 seconds

Rest

20 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells