Grab your dumbbells (the more the merrier), a mat, something for hydration, and a bench or a chair. If you use a chair make sure to set the back of it against a wall. This 45 minute strength and workout will hit the upper body and core. No repeat exercises, but if we do a unilateral exercise, we have to complete it on the other side as well. Every exercise is timed today. We do not have to use the same weights or go at the same tempo, you and I are different, just focus on making quality reps and movement. To begin workout, skip to 1:59

*Workout starts at 1:59*
Total Workout Time: Approx 43 minutes
Total Workout Time with Stretching: Approx 47 minutes

The Workout (60 seconds on, 15 seconds off)
Warm-Up
2 punches to 2 jumping jacks (non-jumping option: tap foot)
Knee-in (slow) with ab twists
Inchworms

Upper Body
Bench dips (slow tempo)
Supinated DB curls (slow tempo)
Bench dips with DB (normal tempo)
DB Curl to thruster
DB 6-way
DB lateral raises
DB neutral grip chest press in iso hip bridge (shoulders elevated)
Incline pushups
DB skull crushers (triceps) in iso hip bridge, shoulders elevated
DB tricep extension
DB hammer curls
Single arm DB hammer curl to kneeling shoulder press, left
Single arm DB hammer curl to kneeling shoulder press, right
DB Hammer curl to supinated curl
Single arm DB neutral grip row, left
Single arm DB neutral grip row, right
Hip Hinge DB rear delt fly
DB pullover in iso hip bridge (shoulders elevated)
DB YTW's

Core
Iso bird dog row, right
Iso bird dog row, left
DB plank pull through (alternating)
Side plank rotation, right
Spiderman plank
Side plank rotation, left
DB crunch
Reverse crunch with hip lift
Bent knee double crunch, right
Bent knee double crunch, left
DB double crunch
Bicycle with leg lift
Bicycle crunches

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Post-Workout Protein Bars
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Track your HR
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Dumbbell Set
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Adjustable DBs (Bowflex)
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Body-Solid Adjustable Workout bench
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Tag me in your posts & stories on IG: @lariemidkiff

MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe