Workout of the Week: Lean Body for Life!

Your legs will feel incredible. Your arms will feel stronger. Heck, your body will look and feel as lean as ever!

Today’s full body workout is perfect for anyone looking to lean out for the holidays. Whether you need a workout to get back on track after Christmas dinner, or you want to make some room before chowing down for the holidays, this workout will do the trick for you!

The exercises are simple and easy to perform, and they don’t require any equipment other than dumbbells. Try it at home! If you enjoy it enough, then come out to your local Fit Body Boot Camp — we do workouts like these and make them fun and high energy! (see below for details)

Time to lean into your fitness!

 

Warm Up

Jumping Jacks

Squats

High Knees

Speed Skaters

 

Time: 2 minutes

Repeat: 2x

Transition Time: 30 seconds

Time at End of Warm Up: 2:30

 

Station #1

Primary Movement: Mountain Climbers

Secondary Movement: Jump Squats (in/out)

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 6:00

 

Station #2

Primary Movement: 1 Push Up / 1 Burpee Push Up

Secondary Movement: Jump Squats (in/out)

 

Time: 3 minutes

Repeat: 3x

Transition Time: 30 seconds

Time at End of Station: 9:30

 

Freestyle Workouts

Reverse Lunge + Lateral Raise – Lunge backwards and raise dumbbells out from sides to parallel with shoulders. Switch legs and repeat.

Reverse Lunge + Front Raise (left, then right) – Lunge backwards and raise right dumbbell straight up and out in front of you until perpendicular with shoulders. Switch legs and arms and repeat.

Reverse Lunge + Curl (right, then left) – Lunge backwards and perform a dumbbell curl. Switch legs and arms and repeat. (see GIF below, but curl one arm at a time)

Dumbbell Man Maker –┬áStart in the push up position, with both dumbbells in your hands and on the ground. Pull each dumbbell up, then hop into squat position standing up. Do a deep squat, then press each dumbbell up as you rise during the second half of the squat. Return to starting position and repeat.

Fitbody Bootcamp

 

Time: 6 minutes

Repeat: 3x

Transition Time: 1 minute

Time at End of Workout: 16:30

 

 

Need the equipment for this workout? Come down to Fit Body Boot Camp: we have everything you need AND you can try out 3 workouts for FREE! Click here to learn more.