OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51

Exercises

Set 1: 3 rounds
Bend your arms to row the dumbbells up to your rib cage and then back down to the start position. Be sure to squeeze your shoulder blades together during the row.
Dumbbell Bent Over Rows
40 seconds
Rest
Rest
10 seconds
Overhead Press
40 seconds
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
40 seconds
Rest
10 seconds
Push Ups
Push Ups
45 seconds
Rest
10 seconds
Lateral Raise
40 seconds
Rest
10 seconds
Hammer Curls
Hammer Curls
45 seconds
Rest
10 seconds
Extend the dumbbell straight above, keeping good posture. Do not overextend your elbow.
Incline Pushups
45 seconds
Rest
40 seconds

Set 2: 1 round
Lift off the floor by moving shoulders upward. Exhale through your mouth and lower back down slowly.
Crunches
45 seconds
Rest
10 seconds
Right Oblique Crunches
Right Oblique Crunches
30 seconds
Left Oblique Crunches
Left Oblique Crunches
30 seconds
Rest
10 seconds
Lift your shoulder blades off of the floor. Raise your hands toward your feet.
Vertical Leg Crunches
40 seconds
Rest
10 seconds
Bicycle Abs
Bicycle Abs
45 seconds


Related Workouts

  • Ab-Bootcamp
    Ab-Bootcamp
    16 minutes, Moderate
  • Fat Burner Deluxe
    Fat Burner Deluxe
    20 minutes, Intense
  • Cultivate Strength & Focus
    Cultivate Strength & Focus
    20 minutes, Casual
  • Exercises for Starters
    Exercises for Starters
    16 minutes, Casual
  • Weight Training 101
    Weight Training 101
    20 mins 20 secs, Moderate
  • Crawl, Walk, Run
    Crawl, Walk, Run
    20 minutes, Casual

To do this workout, please create an account or log in.



You Might Also Like

Military Leg & Ab Superset

Military Leg & Ab Superset

Moderate Ic_time_32x32 15 mins  
Lower Body  
Push and Pull Workout

Push and Pull Workout

Casual Ic_time_32x32 28 mins  
Sexy Lean Legs

Sexy Lean Legs

Moderate Ic_time_32x32 21 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbell
Shoulders and Curls

Shoulders and Curls

Moderate Ic_time_32x32 26 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbell
Don't Let Go 2

Don't Let Go 2

Moderate Ic_time_32x32 26 mins  
Get Back In Shape 1

Get Back In Shape 1

Intense Ic_time_32x32 22 mins  
Full Body  

Workout Categories