Grab your dumbbells (the more the merrier), a mat, and something for hydration. This 30 minute strength and cardio workout will hit the entire body. 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. Be sure to look for the demo in the upper right hand corner during the break. To begin workout, skip to 1:30

Total Workout Time: Approx 33 minutes
Total Workout Time with Stretching: Approx 38 minutes

For the low impact option, always keep one foot on the ground, and you may want to slow the tempo down slightly. (look for modification text in upper right hand corner)

The Workout
60 seconds on, 15 seconds off

Warm-Up
Twists w/ knee-in (bodyweight)
Around the world lunge, left (bodyweight)
Plank shoulder taps to stretch (bodyweight)
Around the world lunge, right (bodyweight)

Strength
DB Poliquin lateral raise
DB lateral raise to front raise
DB alternating supinated curl to bilateral hammer curl
DB Squat (3 pulses)
DB reverse lunge (one db), left
DB reverse lunge (one db), right

Cardio
Forward to backward jog with kicks
Curtsey lunge to kick, left
Curtsey lunge to kick, right
Two jumping jacks to two punches

Strength
DB lying skull crushers with iso bridge
DB chest fly with iso bridge
Tricep pushups
DB Neutral grip row
DB reverse fly to Y raise
Romanian deadlift
DB hip hinge swing
BW iso sumo squat hold with calf raises

Cardio
Lateral shuffle to two knee ins
Repeaters with hold, left
repeaters with hold, right
DB ab twists
Mountain climbers

Dumbbell set: https://amzn.to/3gQMRIE
Adjustable dumbbells: https://amzn.to/2QCINBi
Workout bench: https://amzn.to/3aSHQLO
Adjustable Bench: https://amzn.to/3vynP54
Mat: https://amzn.to/3ucc6Js
Align Leggings: https://amzn.to/3vAWsY3
Align Top: https://amzn.to/3wMrddv
Shoes Nike Metcon 3s

Music licensed through epidemic sound and sound stripe

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