Intermediate Difficulty with Advanced Modifications provided
intermediate workout

This 30 minute full body workout for strength utilizes compound exercises to efficiently work every body part in a short period of time. You’ll need a pair of dumbbells and will also have an opportunity to use a bench, but it isn’t required. You should choose your weight based on fitness level. This routine includes both a warm up and a cool down.

Warm Up
Run in Place + Arm Crossover
Low Squat to Hamstring Stretch
Plank Y’s + Rotation

Total Body Strength Workout

A1: One Leg Deadlift / 1 Down: 2 Up 3×8
A2: Drag Curl + Arnold Press 3×8
B1: RDL + Bent Over Row 3×8
B2: Underhand Chest Press from Floor / Bench 3×8
C1: Dumbbell Side Lunge + Upright Row / Lateral Squat 3×12
C2: Diamond Push Up / from Knees 3×8

Cool Down
Overhead Wall Flexion
Chest Opener
Sprinter Stretch
Figure Fours
Page Turners