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Workout: Sexy and I Know It!

Time: 60 minutes

Equipment Needed: Stopwatch and Dumbbells

Warm Up: 5 - 10 minutes

Perform the following exercises for the stated times below. Rest 1 - 2 minutes between each set.

Set #1:

  • 30 seconds One-Arm Chest Flys - left side

  • 30 seconds One-Arm Chest Flys - right side

  • 30 seconds Double Chest Flys

  • 30 seconds Push-Ups

  • 60 seconds Mountain Climbers

  • Rest 1 - 2 minutes

Set #2:

  • 30 seconds One-Arm Rows - left side

  • 30 seconds One-Arm Rows - right side

  • 30 seconds Bent-Over Rows

  • 30 seconds Renegade Rows

  • 60 seconds Spiderman Plank

  • Rest 1 - 2 minutes

Set #3:

  • 30 seconds One-Arm Overhead Tricep Extension - left side

  • 30 seconds One-Arm Overhead Tricep Extension - right side

  • 30 Double Overhead Tricep Extensions

  • 30 seconds Bench Dips

  • 60 seconds Floppy Burpees

  • Rest 1 - 2 minutes

Set #4:

  • 30 seconds Lateral Bicep Curls

  • 30 seconds ½ Bicep Curl - lower half of curl

  • 30 seconds ½ Bicep Curl - upper half of curl

  • 30 seconds Regular Bicep Curl - full range of motion 

  • 60 seconds Cross-Over Mountain Climbers

  • Rest 1 - 2 minutes

Set #5:

  • 30 seconds Windmills - left side

  • 30 seconds Windmills - right side

  • 30 seconds Sea Turtles

  • 30 seconds Quadruped

  • 60 seconds Lateral Tap Downs

  • Rest 1 - 2 minutes

Set #6:

  • 30 seconds Reverse Crunches

  • 30 seconds Wipers

  • 30 seconds Tuck Jumps

  • 30 seconds Snow Angels

  • 60 seconds Mountain Climbers

  • Rest 1 - 2 minutes

Set #7:

  • 30 seconds Oblique Crunch - left side

  • 30 seconds Obliques Crunch - right side

  • 30 seconds Jack Knives - left side

  • 30 seconds Jack Knives - right sides

  • 60 seconds Bicycles

  • Rest 1 - 2 minutes

Set #8:

  • 30 seconds Hand Plank

  • 30 seconds Forearm Plank

  • 30 seconds Body Saw

  • 30 seconds Plank with Butt Kick

  • 60 seconds Plank

  • Rest 1 - 2 minutes

Cool Down & Stretch: 5 - 10 minutes


Workout by: Dr. Saara Haapanen

Photo Credit: Canva by Imageblend

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