Grab dumbbells and a mat for this 45 minute total body at-home strength and cardio workout. Exercises are grouped together in a superset during today's workout. We will perform each superset for 3 sets. The first set will be 60 seconds each, the second set is 45 seconds each, and the third set is 30 seconds each. You will have 15 seconds to recover in-between sets. There is typically a small change up as we progress in sets. There is some jumping during today's workout. A non-jumping alternative is provided.

I forgot to take the volume down for the music during the stretching; I apologize! Just follow my lead and take the volume down. I say things along the line of "this was really challenging" repeatedly, because it was and is. Sorry about this everyone!

Let me know how this workout goes in the comments below : )

Skip to 1:30 to begin workout
Total Workout time: Approx 43 minutes
Total Time with Stretching: Approx 48 minutes


The Workout 60 sec/45 sec/ 30 sec
Deadbugs
Bird Dogs
(3 rounds)
Rest
DB Shoulder Press
DB Thrusters
(3 rounds)
Rest
DB RDL
DB Hip Hinge Row
(3 rounds)
Rest
DB Bicep Curls
DB Step Back Plank
(3 rounds)
Rest
DB Squat
BW squat (cardio variations)
(3 rounds)
Rest
High to Low Plank
Mountain Climbers
(3 Rounds)Rest
Sprinter Sit Ups
Bicycles
(3 Rounds)


My Favorite Amazon Purchases: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

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

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

Similar Format Workouts:
30 Minute Upper Body/Core: https://youtu.be/ZGH0LfBg3rw
Cardio: https://youtu.be/Bsmh2LRstuY
Glute and Leg: https://youtu.be/HAo0eCDBeVA
Push Pull and Core: https://youtu.be/ygNVM8YRPD0
Pull and Core: https://youtu.be/GG2Ke7uh0xU

Tag me in your posts & stories on IG: @lariemidkiff
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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)


🎵 All songs are licensed from epidemic sounds and soundstripe

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