Are you ready to feel the burn? Ready to get those muscles moving like they’ve never moved before? If you’re feeling the burn during this exercise, then that means it’s working!
In just a little over 15 minutes, you can get a full body workout that aims to sculpt and tone those muscles, and burn fat off your body.
You’ll be using dumbbells for this workout to up the intensity and build muscle definition. Use whatever weight is most comfortable for you! If you don’t have dumbbells at home, feel free to use any object that holds some weight (i.e heavy books, water bottles, etc.)
Warm Up
Backslappers – cross your arms in front of you until you are hugging yourself, and your hands “slap” your back. Continue to cross your arms in an alternating motion (right over left, then left over right).
Arm Circles – hold your arms out to your sides and rotate them in circles.
Cobra – place your hands on the ground beneath your shoulders. Lift your chest off the ground by straightening your arms. Keep your head and chest up and engage your abdominals.
Bicycle Crunch – lie flat on the floor with your lower back pressed to the floor. Put your hands behind your head and bring your knees to your chest, lifting your shoulder blades off the floor. Straighten your right leg and turn your upper body to the left, bringing your elbow towards the left knee. Switch sides and repeat.
Time: 30 seconds
Repeat: 2x
Transition Time: 40 seconds
Time at End of Warm Up: 4:40
Station #1
5 Squats
10 Push Ups
20 Sit Ups
Time: 3 minutes
Repeat: 3x
Transition Time: 1 minute
Time at End of Station: 16:40
