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Today we're going to do a really great full body workout, all you'll need is two dumbbells. I'm going to be using 10lb dumbbells, as they're a fair weight for what we'll be doing. Feel free to lower the weight to 5lb or less as the exercises will be for time.

We'll start off with our Warm Up to get our blood flowing and muscles ready for the weights. There'll be several rounds of Running On The Spot and Star Jumps. If the Star Jump are a little too difficult, try simple Jumping Jacks instead.

Following the Warm Up, I'll demonstrate each of the 4 exercises that we'll be doing. We'll do each exercise for 40 seconds of work, with a 15 second break between. There's 4 rounds of all 4, so make sure you have some water nearby for the breaks!

The 4 exercises are:

► Side to Side Lunge With Dumbbell Curl

This one is great for our legs and core stability. Start in a wide stance with feet facing slightly outwards. Grab the dumbbell between your legs with both hands. I prefer to hold the dumbbell facing vertically. Lunge out to either side, lowering the dumbbell between your legs.

As you return through the centered position, complete a curl with the dumbbell. Try as best you can to prevent your elbows from swinging upwards, but as this is a dynamic movement there is some sway to be expected.

► Half Burpee With Tap

Place the dumbbell in front of you, just at the end of arms reach. We'll start in a plank position, and then complete a pushup. Hop both feet forward, then tap the dumbbell with both hands individually. Reverse all the movements, and complete for the duration of the timer.

If the pushups are too difficult, you can skip them and just hold a plank for that short period. Either way, keep it moving!

► Curtsy To Curl

Start in a standing position, with dumbbells in each hand. We'll complete the Curtsy first, by lowering one leg to the rear, but also out beyond our center line. Your leg will now be crossed to the rear. As you settle both feet, complete a curl with both hands.

This exercise is great to workout our transverse stability, as it's a non-conventional movement and off balance.

► Squat To Knee/Elbow

For the last one, let's put the dumbbells away and use our body weight. Start in a standing position with feet shoulder width apart. Do a body weight squat while maintaining that neutral spine. When you raise back up, follow through with your knee to touch your elbow.

You can also stop at the top and complete the knee/elbow touch, which will allow some ease in the movement as you're not following through with only one foot planted.
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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
5:51 Demo
7:42 Rounds 1- 4
24:28 Complete!
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