Join me for a LIVE 40-Minute FULL BODY Strength + Cardio Workout using dumbbells and optional towel or sliders!
Its FULL BODY STRENGTH on the front end and a CARDIO AND CORE BURNOUT on the backend. Get ready for a full body BURN that's LOW IMPACT (no jumping), but HIGH INTENSITY!!
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THE WORKOUT: 40 MINUTE LOW IMPACT STRENGTH + CARDIO
► EQUIPMENT: Medium to heavy set of dumbbells. I'm using 15 lb dumbbells. AND an optional towel, sliders or gliders.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS: This full body strength and cardio workout is ALL strength training on the front end followed by a core and cardio burnout on the backend.
FRONT END: FULL BODY STRENGTH with Weights
3 STRENGTH Circuits
3 Strength Moves Per Circuit (upper, lower, combo)
40 second of work, 20 seconds rest for the strength exercises. Repeat each circuit x 2.
BACK END: CARDIO + CORE with Towel/Gliders/Sliders
3 CARDIO + CORE Circuits
2 Cardio + Core Moves Per Circuit (one cardio + one core)
20 second of work, 10 seconds rest for the cardio + core exercises. Repeat each Tabata circuit x 4.
FRONT END FULL BODY STRENGTH: 40/20
1⃣ STRENGTH CIRCUIT ONE: Chest + Triceps + Legs (Hamstrings + Glutes)
1. Wide/Narrow Push Up (R/L)
2. Staggered Deadlift + Reverse Lunge (R/L)
3. Glute Bridge + Single Leg Slide + Optional Chest Press/Skull Crusher
X2
2⃣ STRENGTH CIRCUIT TWO: Biceps + SHoulders + Glutes + Inner Thighs
1. Hammer Curl + Alternating Press Out
2. Lateral Lunge Slide (R/L)
3. Sumo Squat + Curl Press
X2
3⃣ STRENGTH CIRCUIT THREE: BACK + Leg Burnout
1. Plank + Row + Dumbbell Lateral Flexion Push/Pull (R/L)
2. Low Lunge Runners (R/L)
3. 2 Squats + 2 Plank + Row
X2
BACK END CARDIO + CORE: 20/10
1⃣ CARDIO + CORE TABATA ONE
1. Woodchop (R/L)
2. Bear Crawl OR Plank DB Slide
X4
2⃣ CARDIO + CORE TABATA TWO
1. Slider Burpee (single or double leg)
2. Plank Double Knee Tucks
X4
3⃣ CARDIO + CORE TABATA THREE
1. Towel Slams
2. Prisoner Squat Knee to Elbow
X2
► FITNESS LEVEL: Intermediate to advanced with modifications offered for ALL fitness levels!
**Follow Rachel on the left for low impact modifications from the ground.
► PREGNANCY-FRIENDLY: Yes, if you're up for a challenge with modifications. Slow down the moves as needed, drop weights, step instead of slide with a towel and hit pause and follow Rachel for low impact + core modifications as needed. I suggest adding an incline to all cardio + core exercises in plank/glute bridge (or follow Rachel for modifications).
► Cue up your favorite music, press 'play', and let's knock it out! Here's my workout playlist: https://spoti.fi/32fRMuK
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MORE of our BEST FULL BODY Workouts on YouTube:
► 30-Minute Full Body Circuit Workout with Dumbbells -- https://youtu.be/L8Fbfx-Uv6I
►40 Minute Strength + HIIT With Dumbbells -
https://youtu.be/QHVWi1BVWA8
► 40-Minute Full Body Workout for Athletes -- https://youtu.be/GyfVxqJTIlA
► 45-Minute Full Body Pyramid Workout -- https://youtu.be/ik9ZVfpX7Lw
► 20-Minute Full Body HIIT With Weights -- https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout -- https://youtu.be/rTC3-TltvbE
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#lowimpactstrength #cardioworkout #fullbodyworkout