📧 [email protected] _________________________________________ Build strength, boost your metabolism, and burn more calories in just 30 minutes with this no-repeat full body workout that keeps your muscles working and your mind engaged from start to finish. Perfect for busy days when you want maximum results without the boredom.
I used a set of 5kg/10.5 lbs + a set of 8kg/17.5 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. __________________________________________________________________________
💪 EQUIPMENT NEEDED:
~Dumbbells ~Floor mat ~Optional: water, towel, space to move! ________________________________________________________________________ ⏱ FORMAT:
~1 Circuits x 1 Rounds ~timed intervals -45 secs work/15 secs rest ~ Ladder Finisher ~30 minutes total including warm-up & cool-down 🔥 Burn: ~245 calories (approx.) ________________________________________________________________ 🧠 SET YOUR FITNESS WATCH TO:
“Functional Strength Training” or “Weights” depending on your weights, pace, and intensity. __________________________________________________ 📋 WORKOUT DETAILS:
Circuit 1
1️⃣Squat Clean | 8kg/17.5 lbs 2️⃣Piston Press | 8kg/17.5 lbs 3️⃣Sumo RDL | 8kg/17.5 lbs 4️⃣O’head March | 8kg/17.5 lbs 5️⃣Sumo Squat to Lateral Raise | 5kg/10.5 lbs 6️⃣Kickstand Dead to Row (L) side | 8kg/17.5 lbs 7️⃣Kickstand Dead to Row (R) side | 8kg/17.5 lbs 8️⃣Glute Bridge Tri Ext | 5kg/10.5 lbs 9️⃣Leg Lowers with Hip Lift 🔟Lunge & Curl | 5kg/10.5 lbs 1️⃣Front Raise to High Row (L) side | 5kg/10.5 lbs 2️⃣Front Raise to High Row (R) side | 5kg/10.5 lbs 3️⃣Chest Fly Toe Touch | 5kg/10.5 lbs 4️⃣Mt Climbers
Circuit 2
1️⃣Heels Elevated Suitcase Squat | 8kg/17.5 lbs 2️⃣Split Jerk | 8kg/17.5 lbs 3️⃣G2O | 8kg/17.5 lbs 4️⃣DB Tuck Crunch | 5kg/10.5 lbs 5️⃣Good Morning | 8kg/17.5 lbs 6️⃣Alt Snatch to Press | 8kg/17.5 lbs 7️⃣Deadlift to Bentover Row | 8kg/17.5 lbs 8️⃣Curtsy Lunge O’head Tri Ext | 5kg/10.5 lbs 9️⃣Half Kneeling Curls | 5kg/10.5 lbs 🔟Straight Arm DB Sit-up | 5kg/10.5 lbs 1️⃣Squat Hold Curl | 5kg/10.5 lbs 2️⃣X Body Toe Touch (L to R) | 5kg/10.5 lbs 3️⃣X Body Toe Touch (R to L) | 5kg/10.5 lbs 4️⃣Bicycle Crunch . Finisher x 90 secs (increase by 2 reps Each new set) 1️⃣Renegade Row + High Knee Ladder | 8kg/17.5 lbs ________________________________________________________________ 💌 WANT A PLAN TO FOLLOW?
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