Core Class 8

Intense Duration 56 minutes

Target Areas: Full Body

Equipment: Dumbbell

Added By Ooga Stooga

Exercises

Set 1: 1 round

Neck rolls

20 seconds

Squat alternating leg kicks holding bar

30 seconds

Toe taps

30 seconds

Butt Kickers

30 seconds

Speed skaters

30 seconds

Jumping jacks

30 seconds

Narrow to wide squat hops holding bat

45 seconds

Wall aquat

45 seconds

Transition

5 seconds

Dumbbell Lateral Shoulder Raises

25 seconds

Lateral circles forward and back

25 seconds

Overhead Press

1 minute

Single peck deck press

25 seconds

Biceps lateral high curls

25 seconds

Hammer Curls

25 seconds

Ovals 10 each direction

25 seconds

Wide curls

25 seconds

Tricep extention pulses

25 seconds

Full OH extension

25 seconds

Straight arm press palms up

25 seconds

Pulse inward

25 seconds

Transition

5 seconds

Crunches heels on mat

30 seconds

Hold crunch

30 seconds

Double Leg Stretch

30 seconds

Front plank arms equal sign

30 seconds

Alterntaing side plank with front plank

1 minute

Transition

5 seconds

Alternating fwd lunges

1 minute

Hold right lunge twist to right

30 seconds

Pulse lunge

30 seconds

Paralle squat with swing

1 minute

Hold left lunge and twist

30 seconds

Pulse lunge

30 seconds

Wall squat

1 minute

Transition

5 seconds

Jog to sprint

30 seconds

Mountain Climbers

30 seconds

Jog to sprint

30 seconds

Plank jacks

30 seconds

Jog to sprint

30 seconds

Hold plank

30 seconds

Tranistion blues 10 with bar

15 seconds

Decline chest press

45 seconds

Decline parallel tricep press

30 seconds

Wide row palms up boars

45 seconds

Elevated bicep curls

30 seconds

Knees teicep press downs

30 seconds

Sit on butt wide row

30 seconds

Lay down do 3 rows come back up

30 seconds

Rows sitting up

30 seconds

Transition Take Bar Off Handles On

15 seconds

Set 2: 1 round

Double straight leg

36 seconds

Single straight leg

36 seconds

Single knee stretch

36 seconds

Cross over crunch

36 seconds

Bicycle Crunches

36 seconds

Parallel leg press

1 minute

External V raise

1 minute

Single V raise R Left 10

30 seconds

External beats

30 seconds

External frog press

30 seconds

External frog press 4 beats

30 seconds

Ovals

30 seconds

Reverse ovals

30 seconds

Board run

30 seconds

Quarter squat hop m to b

30 seconds

Fast feet m to a

15 seconds

Quarter squat hop aisle to street

45 seconds

Nordic track

30 seconds

10 push ups

20 seconds

Shoulder press aislle

30 seconds

Salutes

30 seconds

Bottom half circle

30 seconds

Serve tray

30 seconds

Top half circle dome

30 seconds

Combo squat narrow row

35 seconds

Combo squat alternating rows

1 minute

Bowling

35 seconds

Alternate bowling

30 seconds

Burpees

1 minute

Run blue springs

1 minute

Plank hold

1 minute

V-Ups

30 seconds

Hold V

30 seconds

The Hundred

1 minute

Parallel leg press

1 minute

Parallel bent knee

30 seconds

Internal leg press

30 seconds

Internal upsideV

30 seconds

Internal beats

30 seconds

Parallel tabletop

30 seconds

Capital I

30 seconds

Parallel table top press

30 seconds

Flutter Kicks

30 seconds

Cool down

4 minutes

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Recommended Gear

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Quickdraw Adjustable Dumbbells