Upper/Lower

Moderate Duration 30 minutes

Target Areas: Full Body

Equipment: Dumbbell, Kettlebell, Bench

Added By D Kim

Exercises

Set 1: 1 round

Push-Ups

30 seconds

Prisoner Squats

30 seconds

Floor Bridge

30 seconds

Dumbbell Bent Over Rows

30 seconds

Side Lunges

30 seconds

Elbows to Hands Plank

30 seconds

Tricep Dips

30 seconds

Bird Dog

30 seconds

Bent Single Leg Floor Bridges

1 minute

Rest

30 seconds

Set 2: 1 round

Push-Ups

30 seconds

Prisoner Squats

30 seconds

Floor Bridge

30 seconds

Dumbbell Bent Over Rows

30 seconds

Side Lunges

30 seconds

Elbows to Hands Plank

30 seconds

Tricep Dips

30 seconds

Bird Dog

30 seconds

Bent Single Leg Floor Bridges

1 minute

Rest

30 seconds

Set 3: 1 round

Left Lunge with Kettlebell Rows

30 seconds

Right Lunge with Kettlebell Rows

30 seconds

Lateral to Front Raises

40 seconds

Arm Pumps

30 seconds

Glute Kickbacks

1 minute

Dumbbell Left Leg Curl to Press

30 seconds

Dumbbell Right Leg Curl to Press

30 seconds

Dumbbell Side Lunges with Hammer Curls

30 seconds

Dumbbell Woodchops

30 seconds

Rest

30 seconds

Set 4: 1 round

Left Lunge with Kettlebell Rows

30 seconds

Right Lunge with Kettlebell Rows

30 seconds

Lateral to Front Raises

40 seconds

Arm Pumps

30 seconds

Glute Kickbacks

1 minute

Dumbbell Left Leg Curl to Press

30 seconds

Dumbbell Right Leg Curl to Press

30 seconds

Dumbbell Side Lunges with Hammer Curls

30 seconds

Dumbbell Woodchops

30 seconds

Rest

30 seconds

Set 5: 1 round

Dumbbell Sumo Squats

30 seconds

Bench Dumbbell Tricep Pull Overs

40 seconds

Kneeling Left Arm Rows

30 seconds

Kneeling Right Arm Rows

30 seconds

Reverse Lunges

40 seconds

Weighted Pile Squats

40 seconds

Rest

30 seconds

Set 6: 1 round

Dumbbell Sumo Squats

30 seconds

Bench Dumbbell Tricep Pull Overs

40 seconds

Kneeling Left Arm Rows

30 seconds

Kneeling Right Arm Rows

30 seconds

Reverse Lunges

40 seconds

Weighted Pile Squats

40 seconds

Rest

30 seconds

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Recommended Gear

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Quickdraw Adjustable Dumbbells