Here’s how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 30 sec, so you’ll complete all 3 exercises each round without rest, for a total of 90 seconds, before taking a 30 sec rest.
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► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
This is Day 7 of our 6 Week Shred II Home Workout Program. Subscribe and turn on notifications. A new follow along workout will be posted every day for the next 6 weeks (42 workouts in 42 days — show me a fitness app out there that delivers this type of quality home workouts)!
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⏱️ Duration: 30 Minutes + Cool Down & Stretch
?️♂️ Equipment: 2 sets of dumbbells (I’m using 20 lbs & 30 lvs), a chair and your mat.
? We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7′ x 4′ x 8mm.
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⏱️ Intervals: 30sec tri-set, 30 sec rest between tri-set
Exercises for this 30 minute build and burn workout:
**Lower Body**
0:20 High Squat x2 DBs
0:50 Goblet Squat x1 DB
1:20 Air Squat Bodyweight
2:20 Bulgarian Split Squat R x2 DBs
2:50 Bulgarian Split Squat R x1 DB
3:20 Bulgarian Split Squat R Bodyweight
4:20 Bulgarian Split Squat L x2 DBs
4:50 Bulgarian Split Squat L x1 DBs
5:20 Bulgarian Split Squat L Bodyweight
6:20 1-1/2 RDL x2 DBs
6:50 Single Leg 1-1/2 RDL R x1 DB
7:20 Single Leg 1-1/2 RDL L x1 DB
8:20 Alternating Front Lunges x2 DBs
8:50 Static Lunge R x1 DB
9:20 Static Lunge L x1 DB
**Abs & Core**
10:20 Table Top Crunches
10:50 Bicycles
11:20 Extend to Tuck
12:20 Alternating Sprinter’s Sit Up
12:50 Crunch Kicks
13:20 Flutter Kicks
14:20 Oblique V-Ups R
14:50 Oblique V-Ups L
15:20 Plank Spider Crunches
16:20 Plank Hops
16:50 Mountain Climbers
17:20 Plank Jacks
18:20 Hip Lifts
18:50 Leg Drop to Tuck
19:20 Straight Leg Switches
**Upper Body**
20:20 Shoulder Press x2 DBs
20:50 90° Lateral Raises x2 DBs
21:20 Arnold Press x2 DBs
22:20 Bent Over Row x2 DBs
22:50 Upright Row x2 DBs
23:20 Plank Row x2 DBs
24:20 Overhead Tricep Extension x1 DB
24:50 Tricep Dips (BOX)
25:20 Tricep Push Ups
26:20 Hammer Curls x2 DBs
26:50 Wide Curls x2 DBs
27:20 Twist Curls x2 DBs
28:20 Chest Press x2 DBs
28:50 Chest Flyes x2 DBs
29:20 Chest Twist Press x2 DBs
**Finisher – 30/30/30 No Rest**
30:20 Suitcase Squats x2 DBs
30:50 Thrusters x2 DBs
31:20 (Wo)Man Makers x2 DBs
32:20 Cool Down + Stretch
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TIFF x DAN
DISCLAIMER: TIFF x DAN strongly recommend that you consult your physician before starting any exercise or workout program. You should be in good physical + mental condition + able to participate in the exercises. You should be aware + understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this workout, exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, + agree to release and discharge TIFF x DAN from any and all claims or causes of action, known or unknown, arising out of TIFF x DAN negligence.