Grab dumbbells, a light mini band, and a mat for this 45 Minute Push, Pull, and Abdominal Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 20lb, 15lb, 10lb, and 5lb dumbbells and a light latex mini band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form!
We will perform strength tri-sets during today's workout. We perform each tri-set twice. During the first round we will perform a push exercise for 75 seconds then immediately perform a pull exercise for 75 seconds. We have 15 seconds to adjust our weight selection/go down to the mat before performing an abdominal exercise for 60 seconds. During round two, we shave off a little time and perform 45 seconds push, 45 seconds pull, and 30 seconds abs.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or take it to BW only. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
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Let me know how it goes in the comments below!
Skip to 2:45 to begin
Workout time: Approx 47:30
Advanced 30 Day Program: • Advanced At-Home Stren...
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...
Month 4: • Month Four: 30 Day Wor...
Month 5: • Month Five: 30 Day Str...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com/shop/fitbylari...
The Workout
Rd 1 75 seconds push/ 75 seconds pull/ 15 sec / 60 seconds abs / 15 sec
Rd 2 45 seconds push/ 45 seconds pull/ 15 sec / 30 seconds abs / 15 sec
Mini Band Overhead Front Raises
Mini Band YTW's
Mini Band Deadbugs
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DB Circular Press
DB Hip Hinge Reverse Fly
Mini Band Bicycle Crunches
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DB 4 Way Lateral Raise
DB Hybrid Upright Row to Curl
BW Kickstand Reverse Crunch, L
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DB Neutral Press to Tricep Extension
DB Alt Row with Iso Hold
BW Kickstand Reverse Crunch, R
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DB Alt Shoulder Press with Iso Hold
DB Supinated Curl to Row (3)
DB Russian Twists
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DB Chest Fly to Tricep Extension
DB Supine Lat Pullover
DB Crunch to Leg Lower
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BW Pushup Off/On Knees
BW Rolling Plank with DB Reverse Fly
BW Sprinter Situps
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Mini Band Prone Burnout
Additional Add-Ons to Compliment this Workout:
45 Minute Lower Body Trisets: • 45 Minute Lower Body A...
Stretch
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...
Cardio
30 Minute Cardio Kickboxing No Jumping: • 30 Minute Cardio Kickb...
30 Minute Barre Inspired Cardio No Jumping: • 30 Minute Barre Inspir...
30 Minute Continuous Cardio and Core, No Breaks: • 30 Minute Continuous C...
30 Minute Low Impact Cardio, No Breaks: • 30 Minute Low Impact C...
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
15 Minute Cardio (Kickboxing Inspired, No Equipment): • 15 Minute Cardio Worko...
15 Minute Cardio (Legs, Continuous): • 15 Minute Bodyweight O...
Upper Body:
30 Minute Delts: • 30 Minute At-Home Delt...
30 Minute Upper Body Mini Band and DB Workout: • 30 Minute Upper Body D...
25 Minute Upper Body Droplet: • 25 Minute Upper Body D...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
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