Are u busy everyday and barely have time to go the gym? Don't worry cause remember that you don't need a gym membership to look toned and fit.
This workout is great for your busy days cause its only 35min long and you can do it in your own living room.
This workout is a strength and HIIT workout that makes an awesome total body workout for toning and to grow them muscles.
You can burn 162 - 395 calories with is workout
& All you need is a set of dumbells and some MOTIVATION ;)
This workout is great for your busy days cause its only 35min long and you can do it in your own living room.
This workout is a strength and HIIT workout that makes an awesome total body workout for toning and to grow them muscles.
You can burn 162 - 395 calories with is workout
& All you need is a set of dumbells and some MOTIVATION ;)
Workout structure:
3 minute warm up
23 Minute Total Body Toning Strength Workout + HIIT
8 Minute Cool Down & Stretch
#Warm up :
-Boxer shuffle 20sec,
-Lateral step + row 20sec,
-Squat + pull 20sec,
-Butt kickers 20sec,
-Toe touch kicks 20sec,
-Oblique twist 20sec,
-Arm swings 20sec,
-Fly jacks 20sec.
Strength & HIIT:
it's a 3 group of 2 total body strength training exercises and 1 round of HIIT :20 on , 10 off x4
You we'll be doing 10-14 reps for each set. Repeat each group twice, in an AB, AB format (with a short active rest in between) before moving on to a round of HIIT; 20 seconds on, 10 seconds off, 4 times through.
Superset #1
A# Squat + Overhead Press 10 reps - using 10/12 lbs per hand
B# Ski Squat + Tricep Extension 10 reps- using 8/9 lbs per hand
A# Squat + Overhead Press 10 reps - using 10/12 lbs per hand
B# Ski Squat + Tricep Extension 10 reps- using 8/9 lbs per hand
HIIT: Lateral Jumps 20sec on, 10sec off x4
Superset #2
A# Alternating Lunge + Curl - 14 Reps (7 on each leg) - using 10/12 lbs per hand
B# Chest Press + Bridge 10 reps- using 15/18 lbs per hand
A# Alternating Lunge + Curl - 14 Reps (7 on each leg) - using 10/12 lbs per hand
B# Chest Press + Bridge 10 reps- using 15/18 lbs per hand
HIIT: Burpees 20sec on, 10sec off x4
Superset #3
A# Calf Raise + Ventral & Lateral Raise 10 reps- using 6/5 lbs per hand
B# Deadlift + Reverse Fly 10reps - using 6/5 lbs per hand
A# Calf Raise + Ventral & Lateral Raise 10 reps- using 6/5 lbs per hand
B# Deadlift + Reverse Fly 10reps - using 6/5 lbs per hand
HIIT: Jump Squats 20sec on, 10sec off x4
#Cool down:
-lateral steps + pull,
-Toe touch circles,
-Quad stretch,
-Chest stretch,
-Warrior pose,
-Wide toe touch,
-Calf stretch,
-Downward dog,
-Pigeon pose,
-Cobra stretch.
3 minute warm up
23 Minute Total Body Toning Strength Workout + HIIT
8 Minute Cool Down & Stretch
#Warm up :
-Boxer shuffle 20sec,
-Lateral step + row 20sec,
-Squat + pull 20sec,
-Butt kickers 20sec,
-Toe touch kicks 20sec,
-Oblique twist 20sec,
-Arm swings 20sec,
-Fly jacks 20sec.
Strength & HIIT:
it's a 3 group of 2 total body strength training exercises and 1 round of HIIT :20 on , 10 off x4
You we'll be doing 10-14 reps for each set. Repeat each group twice, in an AB, AB format (with a short active rest in between) before moving on to a round of HIIT; 20 seconds on, 10 seconds off, 4 times through.
Superset #1
A# Squat + Overhead Press 10 reps - using 10/12 lbs per hand
B# Ski Squat + Tricep Extension 10 reps- using 8/9 lbs per hand
A# Squat + Overhead Press 10 reps - using 10/12 lbs per hand
B# Ski Squat + Tricep Extension 10 reps- using 8/9 lbs per hand
HIIT: Lateral Jumps 20sec on, 10sec off x4
Superset #2
A# Alternating Lunge + Curl - 14 Reps (7 on each leg) - using 10/12 lbs per hand
B# Chest Press + Bridge 10 reps- using 15/18 lbs per hand
A# Alternating Lunge + Curl - 14 Reps (7 on each leg) - using 10/12 lbs per hand
B# Chest Press + Bridge 10 reps- using 15/18 lbs per hand
HIIT: Burpees 20sec on, 10sec off x4
Superset #3
A# Calf Raise + Ventral & Lateral Raise 10 reps- using 6/5 lbs per hand
B# Deadlift + Reverse Fly 10reps - using 6/5 lbs per hand
A# Calf Raise + Ventral & Lateral Raise 10 reps- using 6/5 lbs per hand
B# Deadlift + Reverse Fly 10reps - using 6/5 lbs per hand
HIIT: Jump Squats 20sec on, 10sec off x4
#Cool down:
-lateral steps + pull,
-Toe touch circles,
-Quad stretch,
-Chest stretch,
-Warrior pose,
-Wide toe touch,
-Calf stretch,
-Downward dog,
-Pigeon pose,
-Cobra stretch.
I do not own this workout, it's from Fitnessblender & because i've been doing it and i think that it's amazing i thaught i would share it with yhou guys:)
LINK TO THE WORKOUT VIDEO is RIGHT HERE!
Make sure to check fitnessblender site and also instagram they have bunch of different amazing workouts
LINK TO THE WORKOUT VIDEO is RIGHT HERE!
Make sure to check fitnessblender site and also instagram they have bunch of different amazing workouts