Hi Everyone!
Welcome to Day 17 of my Fit & Healthy Workout Challenge! Today’s workout combines dumbbells and cardio. There is a lot of focus on strengthening and sculpting your arms and back with this routine. This workout goes for reps, not intervals, although you can always change up the challenge if you prefer time based workouts.
I do recommend timing how long it takes you to get through this workout for reps. That way if you repeat it in the future, you can aim to do it more quickly. Keep rest breaks between exercises minimal to keep your heart rate up and maximize the burn. You can increase the length of the cardio intervals if you are looking to do a longer workout today.
Aim for between 30-60 Minutes of total workout time. You can pair this workout with cardio of choice if you want to increase the burn.
Jesse and I teach our Boot Camp class this evening. We do have a new workout headed your way. I won tickets to the Penguins Hockey game this weekend. We had a great time, but I didn’t get to film a new workout to share with you all. I have a new weighted lower body workout, and a new Boot Camp HIIT. Be sure to check back!
Good luck with today’s workout! I hope you enjoy it! Let me know how you have been liking the Week 3 workouts so far!
Melissa
Click the link to get your own Gymboss Interval Timer!
Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps
30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*
1. Bench Press
30 second Cardio Burst
2. Dumbbell Flies
30 second Cardio Burst
3. Reverse Push-up or Pull-up
30 second Cardio Burst
4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst
6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst
7. Leg Curls
30 second Cardio Burst
8. Dumbbell Press
30 second Cardio Burst
9. Lateral Raises
30 second Cardio Burst
10. Shrugs
30 second Cardio Burst
11. Tricep Drop or Dips
30 second Cardio Burst
12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst