Grab a mat and dumbbells for this full body strength and cardio workout. For resistance reference, I have a pair of 10,15, and 25lb DBs but you and I are different, so I want you to find a weight selection that feels challenging to you while maintaining really good form! Todays format is two minutes of work to 20 seconds of rest. We alternate from upper to lower body so the recovery time is minimal. We perform a DB exercise for 90 seconds, then for our final 30 seconds we perform a variation of that exercise - the first 30 seconds will be performed with a slow eccentric, the second 30 seconds we pulse at the hardest part of the movement, the third 30 seconds we rep it out with normal tempo and full range of motion. For our fourth and final 30 seconds of this 2 minute set, we change up the exercise but target the same muscle group. We either drop to BW and perform a BW or strength/cardio movement, or a DB strength/cardio exercise that will fatigue the intended muscle group. The sets are long. If needed, drop the weight selection mid set to something lighter OR rest/pause throughout if and when needed. This is non repeat, but if we do it on the left, we gotta match it on tbe right! There is some jumping today, however, low impact alternatives are given! We start with a quick warmup to activate our deep core before diving in, so meet me on your mat with your equipment and let’s get to work! 🤜❤️🤛

Let me know how it goes in the comments below!
Skip to 2:00 to begin workout
Workout time: 35:00
Workout time with stretch: 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 workout
30 slow / 30 pulse / 30 normal tempo / change up 30 / 20 rest
Warm up -BW Bear plank - BW step back plank
DB chest press - BW push up
DB static lunge - BW lunge jack L
DB shoulder press - BW pike push-up
DB static lunge - BW lunge jack R
DB single arm row - DB Jump back plank with row L
DB Sumo Squat - BW sumo squat jump
DB single arm row - DB jump back plank with row R
DB Romanian Deadlift - DB Hip honge swings
DB Lateral Raises - BW high to low plank
DB Reverse Lunge - BW power lunge L
DB Tricep Extensions - BW jump back plank w pushup
DB reverse Lunge - BW power lunge R
DB Bicep Curls - DB plank pull through
DB double crunch - BW double crunch/pulse/hold

Additional Add-Ons to Compliment this Workout:
Stretch
20 Minute Lower Back Stretch (gentle, relaxing): https://youtu.be/9IhliKO3HEw
15 Minute Daily Stretch (Full Body): https://youtu.be/rZChojLld-k
15 Minute Upper Body Stretch: https://youtu.be/y51kiEYKHBA
15 Minute Lower Body Stretch: https://youtu.be/ArE6eokkgAE

Cardio
10 Minute HIIT Cardio: https://youtu.be/RXNkhC2vDqA
15 Minute Cardio (Kickboxing Inspired, No Equipment): https://youtu.be/3HtluaBmO7E
15 Minute Cardio (Legs, Continuous): https://youtu.be/5xPvxkxRQaU

Abs
10 Minute Abs: https://youtu.be/vCIJoPdGY9E
10 Minute Lower Ab Workout: https://youtu.be/lB3M3ONHLvI

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MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe