Torch calories and build strength with this low-impact, no-jumping workout-perfect for any fitness level! No repeat exercises, so you can give it your all from start to finish.
I used a set of 4kg/9 lbs + 6kg/13 lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
Complete the no repeat circuits of movements 45 secs work/15 secs rest. Complete the finisher 30 secs work/no rest
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Circuit 1
1️⃣SA Thruster (L) side
2️⃣SA Thruster (R) side
3️⃣Lateral Squat to Curl
4️⃣Skier Swing
5️⃣Chest Press Scissor Kicks
6️⃣Blast Off Superman Pushup
7️⃣Kneeling Thrust to O’head Tricep Ext
8️⃣Lunge Knee Drive Press (R) side
9️⃣Lunge Knee Drive Press (L) side
🔟Full Body Snatch
1️⃣Sumo Russian Swing
2️⃣Tri Ext Bridge Hip Lift
3️⃣Lying Crunch Kick
4️⃣Plank Jack Shoulder Tap
5️⃣Modified DB Burpee
.
Circuit 2
1️⃣SA Deadlift to Curl (L) side
2️⃣SA Deadlift to Curl (R) side
3️⃣Sumo Deadlift High Row
4️⃣Sumo Pulse & Curl
5️⃣Renegade Row to Frog Squat
6️⃣Pullover to Leg Lower
7️⃣DB Clam Shell (R) side
8️⃣DB Clam Shell (L) side
9️⃣SA Swing & Switch
🔟Curtsy Lunge & Swing (L) side
1️⃣Lateral Raise Step Jack
2️⃣Curtsy Lunge & Swing (R) side
3️⃣Hang Snatch Switch
4️⃣Russian Twist
5️⃣Star Crunch
Non-Stop Finisher 30 secs work/no rest
1️⃣Thruster
2️⃣DB Kick Through
3️⃣Squat Curl Kick
4️⃣Man Maker
5️⃣Double Plank Twist
6️⃣Bicycle Crunch
7️⃣SL Climber (R) side
8️⃣SL Climber (L) side
*Workout Complete 🔥Burn 311 calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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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
18 сен 2024
