SKIP TO 2:50 TO BEGIN WARM-UP
SKIP TO 6:10 TO BEGIN WORKOUT

Grab dumbbells, a long resistance band, and a mat for this full body strength and cardio workout. For resistance reference, I have a pair of 10,15 & 25 lb DBs and one light/medium resistance band that I use throughout. You and I are different though, so I want you to find a resistance that feels challenging for you while maintaining really great form. If you don't have a long band, you can always replace it with a lighter set of dumbbells as well. After a quick 3 minute warm-up we begin our workout. The format of today's workout is giant sets. The first exercise is a dumbbell upper body exercise performed for 45 seconds. The second exercise is a dumbbell lower body exercise performed for 45 seconds. We then will transition and grab our band (15 seconds to do so). Once we have our band we will combine the previous two exercises for a combo banded exercise for 75 seconds. We then end the giant set with a 60 second BW only cardio exercise. In between each giant set we will have 15 seconds to recover. Since the DB exercises are short, be sure to challenge yourself in terms of weight selection! I only have one resistance band here but you could also use multiple throughout as well, use what you have! The cardio portion does contain some jumping however low impact alternatives are given! This one builds. So meet me on your mat with and let’s get to work! 🤜❤️🤛

Let me know how it goes in the comments below!
Skip to 2:50 to begin warm-up and 6:10 to begin workout
Workout time: 34:30
Workout time with warm-up: approx 39:00

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

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

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

The Warm-Up
DB side lying shoulder rotations, 60 sec L
DB side lying shoulder rotations, 60 sec R
DB Bridges, 60 sec
-
The workout 45 sec/45 sec/ 15 transition / 75 sec/60 sec/ 15 rest
DB lateral raises
DB reverse lunge L
Banded Lunge to lateral raise L
BW Lunge Knee-in to Jump L
-
DB front raises
DB reverse lunge R
Banded Lunge to front raise R
BW lunge knee-in to Jump R
-
DB Alt Row
DB RDL
Banded RDL to row
BW Plank Downdog to Squat
-
DB Shoulder Press
DB Goblet Squat
Banded Squat to Press
BW Squat to Reach to Jump
-
DB Reverse Fly
DB lateral lunge L
Banded Lateral Lunge to A fly L
BW Lateral Lunge knee-in to jump, L
-
DB Bicep Curl
DB Lateral Lunge R
Banded lateral lunge to curl, R
BW Lateral Lunge Knee-in to Jump, R
-
DB Hybrid Upright Row
DB Sumo Squat
Banded Upright Row to Sumo Squat
Sumo Squat Calf Raise to Jump
-
BW High to Low Plank
BW Plank Kickback
Banded Leg Raise with Abduction
BW Power Sit-up

Additional Add-Ons to Compliment this Workout:
Stretch
13 Minute Mid/Upper Back Stretch: https://youtu.be/jk5tpICKjDo
20 Minute Lower Back Stretch (gentle, relaxing): https://youtu.be/9IhliKO3HEw
15 Minute Hip Stretch: https://youtu.be/tX1V-tNjOHU
15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k
15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA

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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstriped