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Comment below with how well you did with this workout!!! 😍

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This is a really great workout you can complete at home or in the office. All you'll need is a dumbbell and a soft surface to workout on. I'm using a yoga mat :)

►► Warm Up

►Start off with running on the spot. Our warm up will be about 10 minutes so you can do bouts of one minute with water breaks in between. Do about 5 - 7 of these just to get the blood flowing.

►Next, we'll do some Cross Knee Touch. Hold your arms out with hands at your ears, and we'll be crossing our knee across our body. Take your opposite elbow and touch the knee with it. this one is great as it works out transverse core, and introduces some stability and balance with our planted foot.

Do 20 reps on each side, for a few sets. the goal is to loosen up our muscles and get them ready for the dumbbell!

►The last part of the warm up will be Plank Walk Out. Start in the standing position, and we'll safely be bending forward to allow our hands to touch the floor. Walk your hands out forward to reach the Plank position, then we'll head right back in the reverse action.

Once you reach standing stretch those arms up in the sky to give a nice extension to your frontal plane, then back down to the plank.

Complete two sets of 20 of these ones if you can comfortably do it. You can change the tempo to be much slower, or drop on knee for an easier stand up if you need.

►► Workout

►Our first exercise in the workout will be a Prisoner Squat Drop Down with a dumbbell. Hold the dumbbell out in front of you, and have your yoga mat at your toes. We'll drop down one knee, then the other, onto the mat. Stand back up with the same order of your legs. Switch your legs between
repetitions.

Here's a variation which will add some difficulty. Instead of standing all the way up, try only standing to a lower squat position. This means not extending all the way up.

Which ever you decide to do, try doing 3 sets of 12 repetitions using a dumbbell you're able to hold out for that duration.

► Next we'll do a Curtsy Squat To Overhead Press. Start in a standing position with the dumbbell in one hand, loaded at your shoulder. If the dumbbell is in your right hand, drop your right foot back behind your left to complete a Curtsy Squat. Once your right foot touches the floor, return to neutral while at the same time pressing through with the dumbbell to a press.

Be sure to practice this without the dumbbell for a couple sets just to get the flow established.

Once you have it, try 3 sets of 12 repetitions on each side. That's a total of 24 reps per set!

► Our third exercises will be a Squat To Bent Elbow Raise. Start in a standing position with feet slightly outside shoulder width apart. The dumbbell will be held in one hand to the front. Drop into a squat while maintaining a neutral spine, and allow the dumbbell to drop between your legs. When you return upwards, bring the dumbbell through to your chest height in a dynamic fashion. Your elbow will bend as you do this.
Alternate your hand that you're holding the dumbbell with between each repetition.

We'll do 3 sets of this one, but the repetition amount will depend on the weight you have. I'd suggest to do between 12 to 20 repetitions total, so 6 to 10 per arm.

► For the final exercise, we'll do a Pushup to Bicep Curl. Place the dumbbell in front of you, aligned parallel to your body. Have your feet at about shoulder width apart, and drop down to the dumbbell. Grab the dumbbell on either end, and complete a pushup. This will train our triceps very well with the closer grip. Once you do the pushup, hop your feet forward and bring your body and the dumbbell upwards. Hold the squatted position and complete a bicep curl. Drop the weight back to the floor and complete another hop out/in cycle.

For an easier version, try standing all the way up before you do your curl.

Feel free to use your knees to stand up as well. This is a very dynamic exercise, so be sure that you can complete whichever version you choose.
Complete 12 receptions for 3 sets of this finisher.

So that's the workout guys! I hope you crush it and doing some fitness every day. Be sure to like and subscribe, and check out the link below for supplements. I've been using Dymatize ISO100 and it tastes great and is light on the stomach.

Feel free to take a longer break between rounds, or modify the movements as needed. 😃

0:00 Warm Up
2:03 Exercises 1-4
7:28 Complete!

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Music provided by EDM Sauce Copyright Free Records.
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