Smooth Move!

Each of these sets is constructed to blend seamlessly from one exercise to the other. See how smooth you are and don't give yourself any rest when transitioning. This workout includes light dumbbell exercises, but if you don't have them, use two cans of soup!

Exercises

Set 1: 1 round

Alternating Side Reaches

30 seconds

High Knees

30 seconds

Cross Knees to Elbows

30 seconds

Elbow Plank

30 seconds

Right Half Side Plank

30 seconds

Left Half Side Plank

30 seconds

Corpse

20 seconds

Set 2: 1 round

Wall Ball Squats

30 seconds

Medicine Ball Pullovers on Stability Ball

30 seconds

Set 3: 2 rounds

Dumbbell Squats

1 minute

Dumbbell Bent Over Rows

1 minute

Dumbbell Side Lunges with Hammer Curls

1 minute

Rest

15 seconds

Set 4: 1 round

Seal Jacks

45 seconds

Bird Dog

40 seconds

Set 5: 2 rounds

Scissor Kicks

1 minute

Floor Bridge

1 minute

Lotus Crunches

1 minute

Camel

1 minute

Lying Spinal Twist

1 minute

Related Workouts

20 Min FULL BODY STRETCH For Rest Day | Day 14 Move Reset

20 mins 44 secs, Moderate

15 Minute Pregnancy Workout (1st Trimester, 2nd Trimester, 3rd Trimester)

17 mins 26 secs, Beginner

20 Min Calorie Killer Cardio Exercises At Home | 20 Min HIIT Workout

20 mins 24 secs, Moderate

Pilates For Low Back Love | Lottie Murphy

24 mins 29 secs, Beginner

100K Celebration & Let's Chat Q & A!

21 mins 15 secs, Moderate

20-Min Gentle Strength + Lymph & Fascia Flow (Beginner, Feels Amazing)

22 mins 22 secs, Beginner

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Workouts with the same Equipment

04.05 - Bola Suíça

21 mins 48 secs, Moderate

ACE inspired Stability and Strength Training Program

26 mins 25 secs, Moderate

4 Week Police Academy Prep Level 1 Workout 4

48 mins 32 secs, Intense

Ball

44 mins 50 secs, Moderate

Back And Chest Day

18 minutes, Moderate

Balls To The Walls 🔴

26 mins 20 secs, Moderate