Grab dumbbells, a mini band, a bench (or stool or chair), and a mat for this 30 Minute Full Body TriSet "Drop" Strength Workout. I also recommend hydration as well. For resistance reference, I have a pair of 20lb, 10lb, and 5lb dumbbells. Just grab what you have handy! Of course, I'll tell you what weight selection I am using, but you and I are different, so find a weight selection that feels challenging for you while maintaining really great form!
Today's format is tri-sets in a "drop" fashion (minus the first warm-up tri-set). We will have three exercises paired together at a time. This first exercise will be the most challenging variation and will be performed for 75 seconds. Then, we will switch the exercise up, drop the intensity of the exercise, but focus on the same muscle group for 45 seconds. We will switch the exercise for the third and final exercise of the tri-set as well and perform for 45 seconds. After each tri-set, we will have 15 seconds before moving on to a new tri-set. Recovery between tri-sets are short because we switch he muscle group focus to a muscle that is fresh : ) If needed, drop your weight multiple times during the set- this one is high rep and fatiguing! You can also rest/pause or physically hit the pause button if needed as well. 😀 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 3:10 to begin workout
Workout time: Approx 33:00
Workout time with stretch: 36:00
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The workout
75 seconds / 45 seconds / 45 seconds / 15 second recovery
BW Reverse Crunch
BW Straight Leg Lift
BW flutter Kicks
-
BW Pushup off/on knees
BW High to Low Plank
BW Shoulder Taps
-
DB Step Ups L
DB Reverse Lunge L
DB Static Lunge L
-
DB Step Ups R
DB Reverse Lunge R
DB Static Lunge R
-
DB Shoulder Press
DB Neutral Thrusters
DB front Raise
-
DB RDL Slow
DB RDL Normal Tempo
DB Hip Hinge Swing
-
DB Pronated Row
DB Neutral Grip Row
DB Bicep Curls
-
DB 6 Way Raise
DB 4 Way Raise
DB Lateral Raise
-
DB Tricep Extensions
DB Tricep Kickbacks
BW Bench Dips
-
DB/Band Slow Hip Thrusts
DB/Band Iso Abductions
DB/Band Hip Thrusts Normal Tempo
-
BW Sprinter Sit-Ups
BW Bicycles with Leg Lift
BW Bicycles
Iso Hold 15 secs
Additional Add-Ons to Compliment this Workout:
Abs:
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
10 Minute Full Ab Workout No Planks: • 10 Minute Ab Workout |...
Cardio:
20 Minute Cardio and Core Low Impact: • 20 Minute Cardio and C...
30 Minute Cardio Kickboxing and Abs: • 30 Minute Cardio Kickb...
Stretch
25 Minute Full Body Stretch Session for Sore Muscles: • 25 Minute Full Body St...
13 Minute Mid/Upper Back Stretch: • 13 Minute Mid/Upper Ba...
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
15 Minute Upper Body Stretch: • 15 Minute Upper Body M...
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped