WORKOUT

Hel­lo every­one! We have a fun and chal­leng­ing work­out for you today that’s full of great exer­cis­es and top qual­i­ty ban­ter. We had fun film­ing this one so we hope you enjoy this work­out as much as we did.

Focus & Ben­e­fits: This total body strength work­out will tar­get all of the major mus­cle groups through­out the body and we have set it up in a super­set style (one mus­cle group rests while the oth­er works, then switch) so we can get the most activ­i­ty out of a short­er peri­od of time. This is a great exam­ple of work­ing smarter, not hard­er – though we invite you to work hard, as well. This style of work­out not only allows you to get more done in the same amount of time as a tra­di­tion­al strength work­out but because it squeezes exer­cis­es so close togeth­er it can also act as a medi­um to high lev­el car­dio workout.

Equip­ment: This rou­tine can be done with no equip­ment at all if you are a begin­ner or just want a lighter rou­tine or you can use dumb­bells (or some oth­er form of weight) to make this more of a ton­ing, strength or mus­cle build­ing rou­tine – it large­ly depends on the amount of weight you choose to lift for each exercise.

Tips & Help­ful Infor­ma­tion: These super­set work­outs can go by quick­ly so take a look at the work­out descrip­tion below and try to get an idea of what weights you want to use for each exer­cise so you are not try­ing to decide dur­ing the rou­tine. If you are new to exer­cise in gen­er­al start with very light to no weight until you are more accus­tomed to the move­ments. You can always increase or decrease the weight you are using as need­ed dur­ing the exer­cise set; nev­er feel bad about need­ing to pause and select dif­fer­ent weights. That goes for the exer­cis­es them­selves as well. Always feel free to mod­i­fy or swap the sug­gest­ed exer­cis­es with some­thing that works bet­ter for you, just be sure that any mod­i­fi­ca­tions or replace­ment exer­cis­es still work the same mus­cle group to keep the over­all integri­ty of the work­out solid.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is set as a 3 since most of these move­ments are rel­a­tive­ly easy to do for the gen­er­al pop­u­la­tion, how­ev­er depend­ing on the weight and mod­i­fi­ca­tions you choose, this can range any­where from a lev­el 2 to a lev­el 5 difficulty.

Clos­ing Note: Just remem­ber to lis­ten to your body, mod­i­fy as need­ed, don’t hold your breath and move with delib­er­ate con­trolled motions, no bounc­ing or quick­ly drop­ping the weight. Enjoy the work­out and let us know what you think in the com­ments. Thanks for work­ing out with us!

Warm Up: 5 Min­utes (30 Sec­onds Each)
– Jog in Place
– Chest Open­er Side Steps (tap­ping foot back behind body like curt­sy lunge)
– Dynam­ic Tor­so Twist
– War­rior Stretch Step Back + Front Leg Raise
– Good Morn­ing + Reverse Fly
– Walkdown
– Alter­nat­ing Run­ners Stretch
– Squat
– Butt Kickers
– Alter­nat­ing Lunges

Work­out: 24 Min­utes (45 Sec­onds On, 20 Sec­onds Off, x 2 per Group)
– Deadlift
– Goril­la Row

- Squat + Calf Raise
– Over­head Press

- Lunge
– Bicep Curl

Water Break

- Sumo Squat + Round Kick
– Reverse Fly

- Skull Crusher
– Chest Press

- Bridge
– Lat Pullover

Cool Down and Stretch: 5 Min­utes (30 Sec­onds Each)
– Over­head Tri­cep Side Bend
– Oth­er Side
– Quad Stretch + Chest Stretch
– Oth­er Side
– For­ward Bend + Rear Arm Stretch
– Walk­down to Down Dog; Alter­nat­ing Calf Stretch
– to Cobra
– Deep Glute Stretch
– Oth­er Side
– Total Body Stretch