Скачать или смотреть Blast Calories! One Hour Workout | POWER UP! - Workout 10

Blast calories with this 1-hour total body workout. We will circuit through cardio, then strength, and finish by combining the two for a high intensity round of conditioning.

Short on time? Simply complete one full round for a 30-minute workout. Finish 2 rounds for a full hour of FUN!

Get ready to sweat so grab your towel and a water bottle. Let’s get to it!
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▶EQUIPMENT:
Dumbbells (Examples: 8, 15, 25, 35 pounds)
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▶MODIFICATIONS
Watch for my pop-up windows and listen for my cues.
Cut the workout in half.
Shorten the working intervals.
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▶LAYOUT & EXERCISES:
Intro 00:00
Warm-up 01:14
APPROX. 3 minutes
Water breaks 30 SEC

▫️ Ab Opener 03:05
▫️ 1 Round
▪️Work intervals - 40 SEC
▪️Rest between intervals - 15 SEC

Dead bug
Plank
Side plank abduction hold
Bird dog crunch

▫️ Circuit 1 Cardio 08:34
▫️ 1 Round
▪️Work intervals - 40 SEC
▪️Rest between intervals - 20 SEC

Mountain climbers or Wall march
Lateral lunge slam
Jumping jack to plank jack 2:2
Ratchet squat
Squat knee hit to kick
Lateral shuffle

▫️ Circuit 2 Strength 14:34
▫️ 1 Round
▪️Work intervals - 40 SEC
▪️Rest between intervals - 20 SEC

Cobra push-up
Single dumbbell goblet squat to deep squat
Bent-over row clean to press or curl to press 2:1
Bicycle
Deadlift to squat
Reverse lunge to front arm raise or L raise

▫️ Circuit 3 Strength-Cardio 20:55
▫️ 2 Rounds
▪️Work intervals -
▪️Rest between intervals -
▪️Rest between sets -

Cobra push-up
Mountain climbers or Wall march 1-3-5 count
Single dumbbell goblet squat to deep squat
Lateral lunge slam
Bent-over row clean to press or curl to press 2:1
Jumping jack to plank jack 2:2
Bicycle
Ratchet squat
Deadlift to squat
Squat knee hit to kick
Reverse lunge to front arm raise
Lateral shuffle

🔴 30 minute split

Repeat above
Circuit 1 Cardio 32:38
Circuit 2 Strength 38:45
Circuit 3 Strength-Cardio 45:50

Cooldown 56:06
APPROX. 5 minutes

LINKS
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Facebook:   / txtonlinefitness  
Website: https://www.trainingxtatum.com

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Remember:

👉You do you
👉Make time for yourself
👉Maintain form first, then add weights
👉Don’t work through pain
👉You CAN modify
👉Love yourself❣️