Workout #4

Moderate Duration 30 minutes

Target Areas: Shoulders, Core, Back

Equipment: Dumbbell

Added By Olivia Kugler-umana

Exercises

Set 1: 1 round

❤️ Vigorous (Zone 3)

Cross Knees to Elbows

1 min 5 secs

Prisoner Squats

1 min 5 secs

Inchworms

1 min 5 secs

Weights: Light

Dumbbell Lateral Shoulder Raises

1 min 5 secs

Weights: Moderate

Overhead Press

1 min 35 secs

Weights: Moderate

1 min 35 secs

35 seconds

1 min 5 secs

1 min 5 secs

30 seconds

30 seconds

❤️ Vigorous (Zone 3)

Alternating Side Reaches

45 seconds

Set 2: 1 round

❤️ Vigorous (Zone 3)

Cross Knees to Elbows

1 min 5 secs

Prisoner Squats

1 min 5 secs

Inchworms

1 min 5 secs

Weights: Light

Dumbbell Lateral Shoulder Raises

1 min 5 secs

Weights: Moderate

Overhead Press

1 min 35 secs

Weights: Moderate

1 min 35 secs

35 seconds

1 min 5 secs

1 min 5 secs

30 seconds

30 seconds

❤️ Vigorous (Zone 3)

Alternating Side Reaches

45 seconds

Set 3: 1 round

Glute Combo Kickback

1 min 5 secs

Glute Circles

1 min 5 secs

Right Bridge Glute Circles

1 min 5 secs

Left Bridge Glute Circles

1 min 5 secs

Child's Pose

35 seconds

Downward Facing Dog

35 seconds

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Top Choice for this Workout

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Do this workout in Workout Trainer

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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