This workout is PERFECT for a quick at-home workout or when space at the gym is limited. Grab a pair of dumbbells and you are set to go!
Repeat this following six exercises in the order listed below for five total rounds for a complete full body workout!
1. Glute Bridge to Skull Crusher: 15 reps
Begin in a glute bridge position with your arms straight up in front of your face. Drive through your heels and squeeze your glutes to hold! From here, lower the dumbbells about an inch away from your forehead, then press them back to the starting position. Keep your elbows in a straight line and avoid letting them wing out to the sides!
2. Curtsy to Half Lateral Raise: 20 reps (10 each side)
Begin by standing straight up and holding a pair of dumbbells at your sides at a 90 degree angle (hammer curl hold). From there, curtsy squat with the back leg while simultaneously raising the dumbbells up to a half lateral raise. Lower the arms back down to the hammer curl hold position as you stand and repeat on the other side.
3. Push-Up to Bird-Dog: 10 reps (5 each side)
Begin in a high plank position. From there, lower down into a push-up (lower to knees for a modification). As you come up from your push-up, extend your left arm and your right leg. Lower back to a high plank, repeat the push-up, and at the top extend your right arm and left leg (opposite side). Alternate sides each time you come up from your push-up.
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4. Reverse Lunge to Bicep Curl: 20 reps (10 each side)
Begin in a lunge position with 2 dumbbells at your sides. From there, bring your back leg up to a neutral standing position while simultaneously curling the dumbbells into a bicep curl. Repeat the same thing on the other side, starting with a reverse lunge.
5. Hip Hinge to Reverse Fly: 15 reps
Begin in a hip-width stance hinged at the hips with your arms extended below you. From here, raise both of your arms into a fly position and squeeze your shoulder blades together. Release and repeat.
6. Lateral Lunge to Press: 20 reps (10 reps each side)
Begin in an lateral lunge position, holding 2 dumbbells at your shoulders. Drive through your bent leg up to a neutral standing position while simultaneously pressing the dumbbells up by the ears. Repeat on the other side.
About the Authors: Sarah and Jourdan are Certified Personal Trainers with more than 15 years of consecutive experience in the Health and Fitness Industry including degrees relating directly to the field. Sarah and Jourdan currently work in the Denver Metro area as personal trainers and also host large groups of women for small group training programs monthly. Fresh Fitness (and the Fresh Fitness App) came about after having the demand for home workouts and travel workouts from many of their friends, family and clients. They program workouts individually each day for the app so that they are quality and also so that they produce real results. The workouts are easy to use and require dumbbells at most. In addition, Fresh Fitness also provides custom fitness plans for any health/fitness goal!