Скачать или смотреть 40 Minute Total Body Strength and Cardio | Dumbbells, Bench, Mat | No Repeats | Tri-sets

Grab dumbbells, a bench, and a mat for this 40 Minute Full Body Strength and Cardio Workout. Today's focus is the strength and conditioning. For resistance reference I have a pair of 30, 20, 15, 10, and 5lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form throughout! Feel free to increase or decrease weight mid-set if needed, just be sure to match on the opposing side if it is a unilateral set.
We will perform tri-sets during today's workout. A majority of the tri-sets contain unilateral exercises. If you know you have a weaker side, please perform that side first and match on the stronger side. Only one round per triset. The first two exercises are strength focused. Those exercises will be performed for 50 seconds each with dumbbells. The third exercise is cardio focused. That exercise will be performed BW only and for 40 seconds. There are short transition times and recovery between exercises and sets. At the very end, we have an ab burnout lasting about 8 minutes.
This one is very high volume. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 Our first tri-set is our warm-up superset. So meet me with a light set of DBs and let’s get to work! 🤜❤️🤛

Recorded a voice over for this workout.

Let me know how it goes in the comments below!
Skip to 2:40 to begin workout
Workout time: Approx 38:20 /41:00 with stretch

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Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...

Workout
50 sec DB strength / 10 sec / 50 sec DB strength / 10 sec / BW cardio 40 sec / 20 sec recovery and new tri-set

(warm up)
DB 6 way raises
DB cossack squat
BW side shuffle to hip opener

DB step up to reverse lunge, left
DB step up to reverse lunge, right
BW squat jack

DB kneel to press, left
DB kneel to press, right
BW inchworm to rolling plank

DB BStance RDL to row, left
DB BStance RDL to row, right
BW squat to reach to squat jump

DB clean to press, left
DB clean to press, right
BW heismans

DB chest press
DB chest fly to tricep extension
BW jump back plank to oblique crunch

DB snatch, left
DB snatch, right
BW skier jumps

DB curls to Arnold press
DB poliquin lateral raises
BW high knees, quick to slow

DB single leg to B-stance hip thrust, left
DB single leg to B-stance hip thrust, right
BW jumping jacks to jump squat

DB Lu raises
DB 4 way raise
BW burpees

Ab Burnout 40 sec on, 10 sec off
DB double crunch
DB crunch to leg lower
DB half get up, left
DB half get up, right
DB Russian twists
BW side to side V ups (assisted)
BW V ups
BW sprinter ups
BW bicycles to leg lift
BW bicycles


Stretches to add-on
20 Minute Hip and Back Stretch:    • 20 Minute Stretch Session | Hips and Back ...  

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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe