45 MINUTE FULL BODY BLAST

            YOOO GUYS!  Need a quick workout to spike your endorphins but don’t have a lot of time to do it?  THEN LOOK NO FURTHER! This workout is killer and able to be achieved on pretty much any skill level!

WHAT YOU WILL NEED
space for your body

Light set of dumbbells (preferred but not mandatory)

Water (hydrate yo)

A kickass playlist 

Start with a brief 5 minute warmup that consists of 3-5 rounds of

15 jumping jacks

10 squats

5 pushups

The actual workout will have brief intervals between exercises.  It is designed to work the entire body.  The warms up’s goal is to heat the body up to prepare us to get some serious fat and calorie burn going. If you do not know what a certain exercise is or how to perform it, please message me directly!

4 SETS 10 REPS EACH

alternate jump lunges (step lunges if jumping not an option)

body weight pushups

plank hold low row (done from the pushup position with dumbbells. If no dumbbells, skip this exercise)

dumbbell toe reach (lay flat on back with legs straight, 90 degree angle in the hips, lift dumbbell towards toes)

5 SETS 8 REPS EACH

Dumbbell thrusters (if no dumbbells do jump squats)

Russian twist (8 each side)

Wide feet, toes 45-degree angle outward squats (ideally with a dumbbell at chin level, goal here is to focus on inner thigh/groin area)

Bicep curls

This should take 30-45 minutes.  If shorter, I would add in some plank holds varying between 30-90 seconds to the workout.  If it’s taking a bit too long drop a set from both groups.  Good luck!!