Today you will be doing an amazing calorie torching plyometric workout using only one set of light weight dumbbells.
Perform a short 3 minute warm up before starting.
Perform these 9 exercises 3 times in a row with no rest between exercises and no rest between sets, it should take you about 20 minutes.
Exercise 1 : 10 reps
Pic 1 and 2 : start in a high plank position and one arm at the time, lower yourself to your elbows keeping your abs fully engaged and your back perfectly straight..Bring yourself back up for 1 rep.
Exercise 2: 40 reps
Pics 3 and 4: Mountain climbers, start in a high plank position abs fully engaged, back straight. Bring right knee to right elbow and back then left knee to left elbow for 1 rep.
Exercise 3: 40 reps (ouch)
Pic 5: Start by engaging your abs and lifting your shoulders off the mat. Bring your knees towards your chest with your arms to the side of the body and your back fully straight. Extend the legs straight back out without touching the floor and putting your arms down. That’s one rep…I know 🙂
Exercise 4: 12 reps
Pic 6 and 7 : Start standing up with your legs apart. Crawl down on your arms until reach a full high plank position. Perform a push-up and crawl back up, that’s one rep.
Exercise 5: 12 reps you will need your dumbbells
Pic 8 and 9: Burpees with low squat and bicep curl. Start standing up with your legs close together, squat down and push your legs out in back of you performing a burpee. Bring your legs back in and raise yourself to a low squat. Grab the set of dumbbell and perform 2 biceps curls, that’s one rep.
Exercise 6: 20 reps
Pic 1: Tricep dips, find an elevated point in your house and put your hand on it with your legs out slightly bending the knees. Bring yourself down and back up using your triceps muscles (back of your arms), that is 1 rep.
Exercise 7: 16 reps
Pic 2 and 3: Split lunges: Perform low lunges and explosively switch legs while jumping. One leg than the other makes 1 rep.
Exercise 8: 15 reps on one leg and 15 on other leg
Pic 4 and 5: Lay flat on your back. Engage your abs by pressing your spine on the mat and raise one leg straight up in the air while the other is bent at the knee. Bring your hip up and down keeping that leg straight up.
Exercise 9: 10 reps
Pic 6 and 7: squat down to a plie squat (feet out 45 degrees) and perform 3 low jumps. From there, jump out into a burpee than back up to the squat position, that is 1 rep.
Have fun and sweat like crazy!
Ciao for now!