Grab dumbbells and a mat for this 45 Minute Full Upper Body and Core Strength Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 25lb, 15lb, 10lb, and 5lb DBs. I will always let you know what weight selection I am using. Keep in mind that you and I are different, 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! (At certain times during the workout, I drop the weight selection mid-set to something lighter so I can continue the set with good form).
Today's focus is strength, muscular endurance, and establishing a stellar mind muscle connection. We will perform tri-sets during today's workout. We perform each tri-set twice. For round one we go 90 seconds, 60 seconds, 60 seconds, recover. During round two we cut the work time in half to 45 seconds, 30 seconds, 30 seconds, recover. Recovery between exercises are a short 15 seconds.
This one is quite fatiguing. If needed, drop your weight during the exercise to something lighter or rest/pause as needed. You can also 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 46:00
Workout time with stretch: 49:00
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...
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 90/60/60/ 15 sec rest
Rd 2 45/30/30 / 15 sec rest
Warm-up
BW/DB Prone Shoulder Press
DB Side Lying External Shoulder Rotation L
DB Side Lying External Shoulder Rotation R
Tri-Drop
DB 6 Way Raise
DB Lu Raise
DB Lateral Raise 1 to 1/4 Rep / Iso Alt Hold
Alt Muscle Groups
DB Curl to Arnold Press
DB Row, L
DBRow, R
Push Tri Drop
DB Chest Press
DB Chest Fly
DB Tricep Ext
Tri Drop
DB Cuban Press
DB Polqiuin Lateral Raise
DB Front Raise
Alt Muscle Group/Core Drop
DB Plank Row to BW Pike Pushup
DB Side Plank Reverse Fly L
DB Side Plank Reverse Fly R
Push/Core Drop/Burn
BW Pushup off/on knees
BW High to Low Plank/Shoulder Taps
BW Atomic Mt climber/Mt Climbers
Ab Burnout
DB Double Crunch 1 to 1/4 rep
BW Lower Ab Leg Raise
BW Flutter Kicks/Over Unders
Additional Add-Ons to Compliment this Workout:
Cardio:
10 Minute HIIT Cardio: • 10 Minute Cardio HIIT ...
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...
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MUSIC:
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