One Hour Strength and Cardio Full Body At Home Workout | Burn and Build | Dumbbells and Chair/Bench

Описание: Grab dumbbells, a chair or bench, and a mat for this one hour full body strength and cardio workout. (54 minutes of total work time, approx 60 minutes with stretching and intro) Today we superset strength and cardio exercises. Every superset goes 75 seconds of a strength exercise, 15 second recovery, 30 seconds of a cardio exercise, 15 second recovery. We perform each superset 3 times with small change ups each round. We are performing multiple rounds to challenge the intended muscle groups : ) This one is quite challenging so drop the weight whenever you need to to something lighter mid set and/or rest pause when needed. There are some cardio exercises that involve jumping. Low impact non-jumping options are given verbally throughout. We have special guests appearances by my daughters today who go in and out of the workout : ) Let me know how it goes in the comments below!

Skip to 2:15 to begin workout
Total Workout time: Approx 54 minutes
Total Time with Stretching: Approx 58 minutes

Month 1 30 Day Workout Program:    • Month One: 30 Day Workout Program Strength...  

Month 2 30 Day Workout Program:    • Month Two: 30 Day Workout Program Strength...  

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I'm using 7x5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylari...



The Workout
75 seconds strength / 15 sec rest / 30 seconds cardio / 15 second rest (x3)
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Incline Plank Shoulder Tap / High to Low Plank / Plank Combo
Jump Back Plank (incline) / jump back plank / jump back plank w pushup
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DB Goblet Squat / DB Sumo Squat / DB Squat 1 to 1/4 rep
BW Squat to reach / BW squat to knee-in / BW squat to front kick
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DB Pronated Shoulder Press / DB Arnold Press / DB Neutral press
DB snatch, L / DB snatch R, DB half thrusters
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DB Bstance to SL RDL L / DB Bstance to SL RDL R / DB Bilateral RDL
DB Hip Hinge Swings L / R/ Both
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DB Pronated Row / DB Supinated Row / DB Neutral Row
DB Pull Throughs with Jump back plank / with Iso Squat / add jump
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DB Hip Thrust with pause / 1 to 1/4 rep / Normal Tempo
Power Lunge L / Power Lunge R / Squat Jump
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DB Bicep Curl / DB Tricep Extension / DB Curl Press to Triceps
Step back burpee / jump back / full burpee
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DB Double Crunch / BW Straight Leg Reverse Crunch with Hip Raise / BW Bicycles
Mountain Climbers / Atomic Mountain Climbers / Combo then hold



Additional Add-Ons to Compliment this Workout:
Stretch
15 Minute Daily Stretch (Full Body):    • 15 Minute Daily Full Body Stretch Routine ...  
15 Minute Upper Body Stretch:    • 15 Minute Upper Body Mobility | Dynamic an...  
15 Minute Lower Body Stretch:    • 15 Minute Lower Body Mobility Routine | Dy...  
20 Minute Stretch and Flow:    • 20 Minute Stretch + Flow Session | Full Bo...  
30 Minute Yoga Stretch for Sore Muscles:    • 30 Minute Full Body Yoga Stretch for Sore ...  
50 Minute Holiday Power Yoga Flow:    • 50 Minute Holiday Total Body Power Yoga Fl...  

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MUSIC:

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