? WANT TO GO LONGER? TRY ONE OF THESE! ?
» 20 MINUTE STANDING ONLY CARDIO HIIT – https://youtu.be/BuxkXC2JjlE
» 30 Minute Low Impact Cardio Kickboxing – https://youtu.be/zXfE3f_Rums
? OTHER WORKOUTS LIKE THIS ?
» 40 MINUTE TOTAL BODY STRENGTH – https://youtu.be/39toLYXDTuE
» 30 Minute Drop Sets Full Body Strength – https://youtu.be/5qPQAOcFxlA
? WORKOUT DETAILS ?
» Level: All Levels
» Duration: 50 Minutes (includes warm up and cool down)
» Structure: 30 seconds on, 10 seconds rest
» Equipment: Weights (mine are 10 pounds each)
? EXERCISE LIST ?
00:00 Hello!!!
? Warm Up ?
00:10 (1) Arch Down Roll Up
00:50 (2) Shoulder Circles
01:30 (3) Oblique Knee Twists
02:10 (4) Inchworm Lift
02:50 (5) Travel Plank With Knee Drop
03:30 (6) Side Squats With Arm Swing
04:10 (7) Windmills
? Workout ?
04:50 (8) Knee Push Ups
05:30 (9) Wide Squat Swivel
06:10 (10) Chair Arm Raises
06:50 (11) Toe Push Ups
07:30 (12) Wide Squat Swivel One Weight
08:10 (13) Close Rows
08:50 (14) Spiderman Push Up Down Dog
09:30 (15) Wide Squat Swivel 2 Weights
10:10 (16) Reverse Flys
10:50 (17) Right Curtsy Squat
11:30 (18) Single Tricep Kickbacks Alt Arms
12:10 (19) Left Curtsy Squat
12:50 (20) Right Curtsy Squat One Weight
13:30 (21) Tricep Kickbacks
14:10 (22) Left Curtsy Squat One Weight
14:50 (23) Right Curtsy Squat 2 Weights
15:30 (24) Kickback Pulse Lift
16:10 (25) Left Curtsy Squat 2 Weights
16:50 (26) Tabletop Toe Taps
17:30 (27) Swing Throughs
18:10 (28) Lat Pulldown One Weight
18:50 (29) Crunch Toe Tap
19:30 (30) Swing Throughs One Weight
20:10 (31) Lat Pulldown 2 Weights
20:50 (32) Crunch Extend
21:30 (33) Swing Throughs 2 Weights
22:10 (34) Lat Pulldown Pulse
22:50 (35) Right Glute Press
23:30 (36) Single Leg Lifts
24:10 (37) Left Glute Press
24:50 (38) Right Glute Pulse
25:30 (39) Leg Lifts
26:10 (40) Left Glute Pulse
26:50 (41) Right Glute Press One Weight
27:30 (42) Leg Lift Touch
28:10 (43) Left Glute Press One Weight
28:50 (44) Chest Press One Weight
29:30 (45) Squat Twist Knee Lift
30:10 (46) Superman Arms
30:50 (47) Chest Press 2 Weights
31:30 (48) Squat Twist Knee Lift One Weight
32:10 (49) Superman Pulldown
32:50 (50) Chest Flys
33:30 (51) Squat Twist Knee Lift 2 Weights
34:10 (52) Swimmers
34:50 (53) Glute Lifts
35:30 (54) Single Bicep Curls
36:10 (55) Wide Squat Pulses
36:50 (56) Glute Lifts One Weight
37:30 (57) Single Bicep Serve Hold
38:10 (58) Wide Squat Pulses One Weight
38:50 (59) Glute Lifts 2 Weights
39:30 (60) Bicep Pulse Curls
40:10 (61) Wide Squat Pulses 2 Weights
40:50 (62) Bicycles Legs Only
41:30 (63) Glute Rainbow Lifts
42:10 (64) Bicycles
42:50 (65) Glute Rainbow Lifts One Weight
43:30 (66) Bicycles With Hold
44:10 (67) Glute Rainbow Lifts 2 Weights
? Cool Down ?
44:50 (68) Spinal Twist Right
45:30 (69) Spinal Twist Left
46:10 (70) Right Hamstring Stretch
46:50 (71) Left Hamstring Stretch
47:30 (72) Butterfly Stretch
48:10 (73) Downward Dog
48:50 (74) Right Quad Stretch
49:30 (75) Left Quad Stretch
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Let’s get fitter, faster, and stronger together‼
– Courtney ?
? Instagram: @courtney_fitio
? DISCLAIMER ?
As with all exercise programs, when using our exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk.