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