This dynamic 1-hour Full Body Workout combines strength, cardio, and a booty band finisher for sculpted muscles and boosted endurance.
I used a set of 7kg/15lbs & 10kg/22lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level. I also used a heavy booty band but if you don’t have one i’ll show you the dumbbell alternatives for those exercises.
How it’s done: Complete 2 rounds of each circuits as follows:
Strength Exercise: 50 secs work/15 secs rest
Cardio Exercise: 40 secs work/15 secs rest
Ab Exercise: 30 secs work/15 secs rest
Finisher: Complete 2 rounds of the circuit 40 secs work/20 secs rest
______________________________________
Circuit 1
1️⃣Heels Elevated RDL
2️⃣Front Squats
3️⃣Renegade Row
4️⃣Jump Squat to Jump Lunge
5️⃣Gorilla
6️⃣Plank Shoulder Tap
.
Circuit 2
1️⃣Reverse Lunge Touchdown (R) side
2️⃣Reverse Lunge Touchdown (L) side
3️⃣Alt Clean & Press
4️⃣Drop Squat
5️⃣Kick Through
6️⃣Flutter Kicks
.
Circuit 3
1️⃣Thruster
2️⃣Sumo Deadlift
3️⃣DB Alt Bridge Chest Press
4️⃣Burpee
5️⃣Crab Toe Touch
6️⃣Butterfly Situp
.
Circuit 4
1️⃣Snatch
2️⃣Lateral Lunge
3️⃣O’head Tricep Ext
4️⃣Squat Hop Burpee Donkey Kick
5️⃣Mt Climbers
6️⃣Alt V Situp
.
Get Ready for Booty Band Finisher
1️⃣Lateral Squat Walk
2️⃣Standing Abduction (R) side
3️⃣Standing Abduction (L) side
4️⃣Standing Kickback (L) side
5️⃣Standing Kickback (R) side
6️⃣Glute Bridge
*Workout Complete | Burn 612 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
I recommend these Amazon Products:
Large Exercise Mat:https://amzn.to/3sIpRUq
15 Pounds Dumbbells:https://amzn.to/46kpPzP
20 Pounds Dumbbells:https://amzn.to/3sIpwB8
30 Pounds Dumbbells:https://amzn.to/3QC3isM
3 Tier Gym Rack:https://amzn.to/3G4ctNq
A Frame Gym Rack:https://amzn.to/3MJMQWh
Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
Thank You For Following Along
Penny xo