Total Body Strength and Cardio Workout with Dumbbell Option (5 or 20 Minutes —You Choose)

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The Workout

After all that delicious Thanksgiving food, it's time to get back on track. You'll need twenty minutes and a set of free weights for today's workout challenge. (If you don't have weights, don't let that stop you, find something around the house to use instead. you can use cans of vegetables, bottles of water... get creative!)

This short but effective workout uses a combination of cardio and strength movements to tone your entire body.

Duration

  • 20 minutes

What You'll Need

  • An exercise mat (optional)
  • Two medium/heavy dumbbells; 5-15 pounds (use household items, such as water bottles, if you don’t have weights)

Muscles Targeted

  • Total body: You’ll improve your cardiovascular endurance and overall muscle tone.

Workout Instructions


Each round consists of 5 exercises and targets a different muscle group. If you’re tight on time, complete 1 exercise from each round for a quick 5-minute workout.

  • Begin with a quick warmup. Try Jogging in PlaceHigh Steps with Diver Arms or Windmills.
  • Complete the workout below.
  • If you’re not on a time constraint and are feeling extra motivated, when finished, repeat the workout a second time.
  • After completing the workout, enjoy a quick cooldown.

Rounds


Cardio Round: One minute each with no rest period between

REST

Upper Body Round: One minute each with no rest period between

REST

Lower Body Round: One minute each with no rest period between

REST

Core Round: One minute each with no rest period between
After finishing your workout, don't forget to thank your amazing body for all its hard work!

Modifications

  • Basketball JumpsSubstitute Squats.
  • Bicep Curls in Boat PoseKeep feet grounded.
  • BurpeeStep each foot back into plank position rather than jumping feet simultaneously.
  • Plank RowsKeep knees grounded.
  • Push UpsSubstitute Knee Push Ups.


Cheers to a healthy lifestyle and living FULLforLife!

xo, Pam & Kalie

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