Equipment:
- 2 dumbbells
- 1 exercise ball
Notes:
- Workout is done with zero rest time between each exercise.
- after completing all exercises, rest for between 1 to 2 minutes.
- repeat the circuit for about 3 to 4 times.
I followup with a 15 minute HIIT Cardio workout:
Cardio options:
- Jump Rope: 1 minute jump rope time followed by 15 second rest.
- Outdoor Sprints: 30 secs on and 30 secs off.
- Stair Running: run upstairs fast, then jog downstairs slow.
#1. Bodyweight Warm Up:
- 1 to 2 minutes warm up.
#2. Dumbbell Deadlifts:
- 12 reps.
#3. Dumbbell Goblet Squats:
- 12 reps.
#4. Dumbbell Hip Thrusts
- 12 reps.
#5. Exercise Ball Ham Curls or Lying Dumbbell Ham Curls:
- 12 reps.
#6. Straight Leg Deadlift (RDL):
- 12 reps.
#7. Lunges
-12 reps for each side.
#8. Single Leg Deadlifts (RDLs):
- 12 reps for each side.
#9. Dumbbell Glute Kickbacks
- 12 reps for each side.
#10. Seated Leg Extension:
- 15 reps.
#11. Step Ups to High Knee:
- 12 reps for each side.
And that's that!
- 2 dumbbells
- 1 exercise ball
Notes:
- Workout is done with zero rest time between each exercise.
- after completing all exercises, rest for between 1 to 2 minutes.
- repeat the circuit for about 3 to 4 times.
I followup with a 15 minute HIIT Cardio workout:
Cardio options:
- Jump Rope: 1 minute jump rope time followed by 15 second rest.
- Outdoor Sprints: 30 secs on and 30 secs off.
- Stair Running: run upstairs fast, then jog downstairs slow.
#1. Bodyweight Warm Up:
- 1 to 2 minutes warm up.
#2. Dumbbell Deadlifts:
- 12 reps.
#3. Dumbbell Goblet Squats:
- 12 reps.
#4. Dumbbell Hip Thrusts
- 12 reps.
#5. Exercise Ball Ham Curls or Lying Dumbbell Ham Curls:
- 12 reps.
#6. Straight Leg Deadlift (RDL):
- 12 reps.
#7. Lunges
-12 reps for each side.
#8. Single Leg Deadlifts (RDLs):
- 12 reps for each side.
#9. Dumbbell Glute Kickbacks
- 12 reps for each side.
#10. Seated Leg Extension:
- 15 reps.
#11. Step Ups to High Knee:
- 12 reps for each side.
And that's that!
