One Of My Favorite Workout

The above is one of my favorite workouts. Working out the entire body –
Repeat #1 – #6 four times and then repeat #7 – #12 four times.
It is about a 45 minutes workout burning from 300 – 400 calories. 

Here are some of the benefits from some of the above exercises. 
#1
Dumbbell Swing – The exercise targets your hamstrings and gluts, but you also use your back, quadriceps and shoulders.

#2
Russian Twist –  While this ab exercise mainly targets your obliques, your back muscles will be engaged to strengthen and support your spine.

#3
Dive Bombers –  The dive bomber push up was first developed by the Navy Seals as a part of its training exercises. This exercise targets the core muscles in your body, as well as your chest, arms, and back are strengthened.

#4
Lunge w/bicep curls – Unlike leg presses or leg extensions performed on a weight-training machine, dumbbell lunges require an added element of balance and coordination.
#6
Ranegade Row with Pushup – The pushup and row works your back muscles just as hard as your chest, making it the perfect two-for-one move when you’re short on time.

#7
Wide & Narrow Squats Wide squats are  for inner thighs. Narrow squats work the quad.  We jump from narrow-to-wide.

#8
Weighted Roll Up  – Roll up is a great challenge for the abdominal muscles.  Much greater challenge when you add a weight.

#11
Windmill –  The windmill exercise can solidify your core, and you can do it with or without hand weights. However, it is more effective with weights.

Editor’s Note:  I want to thank Isabel Allen (A Certified Personal Trainer) for modeling each of the exercises above (except  #3 – that’s Me- LOL).  A special thanks to Ketsy Santiago (My Personal Trainer) for creating the workout. You are both AWESOME!!!! Love you both. xoxo

3 Comments

  1. By Anonymous May 11, 2014
  2. By Compliance Hong Kong June 27, 2014
  3. By Elizibeth October 15, 2020