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For this workout you'll need a dumbbell, but if you have a kettlebell you can use that as well! A kettlebell may be more complex but it's a great way to add difficulty to this workout.

You'll only need a little bit of space to workout in, as we'll be doing some jumping and moving from side to side.

We're going to start with a Warm Up to get our bodies ready for training! Each exercise in the warm up will be completed for 30 seconds of work, with a 10 second rest period. We'll be doing 8 round of this and the exercises are Arm Rotations, Cross Knee Taps, and Jumping Jacks.

After the Warm Up I'll demonstrate each of the four exercises in the main part of the workout. This is a great time to practice each of them so you can keep up with the pace when we begin. Watch the Demo as many times as you need in order to be confident with each movement when we begin.

There are four total rounds of each of the four exercises, with a minute long break in between each round. If you need a longer break between each exercise or round, feel free to pause the video.

The four exercises are:

► Squat To Overhead Press

Start with the dumbbells curled up towards your chest. You may also prefer having the dumbbells in a loaded shoulder press position, but I find this to be more challenging when we do the squat. Either way, squat down with your feet slightly outside shoulder width apart. When you return to standing, press the dumbbells over your head for a shoulder press.

We'll be doing 12 repetitions of this exercise.

► High Plank Bird Dog

Start in a High Plank position with your palms on the floor, along with your toes. We'll reaching out in front of our body with one arm, while raising the opposite side leg in the air. For each repetition, alternate the leg-arm combo. If you have a hard time with stability, try keeping your knees on the floor instead of your toes.

We'll be doing this one for 30 seconds continual, so keep an eye on the timer and listen for the bell.

► Side Squat To Press Out

We'll need one dumbbell in our hands for this one. Hold the dumbbell at your chest level on either side of it. We'll have our feet slightly outside or at shoulder width apart. Complete a side squat by squat down and laterally to either side. When you return to standing on the other side, press the dumbbell out in front of you.

Return in the other direction for another repetition, we'll be doing 12 reps for each set.

► Star Jump

Start in a standing position with feet at shoulder width apart. We'll be using our body weight only for this one. Squat down and touch your toes with your hands. From this loaded position, we'll jump upwards and extend our hands into the air.

If this is or becomes too difficult, try just doing Jumping Jacks. We'll be doing 30 seconds so just remember to keep moving!

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Feel free to take a longer break between rounds, or modify the movements as needed. 😃
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0:00 Warm Up
6:02 Demo
9:03 Rounds 1- 4
29:18 Complete!
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