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Today’s…

workout of the day, we are going to be doing a Dumbbell and Kettlebell Full Body Workout which you should be able to knock out pretty quick. 

Cardio Round 1…

To start off the workout, we are going to be doing a 10 minute jog just to get the body warmed up. This will get the blood flowing so you will feel ready for the weights portion of the workout. If you want to challenge yourself this morning, increase the speed and/or the incline percentage throughout the 10 minutes. 

Weights Round 1…
 
In today’s workout, we will be doing 4 rounds of 5 different exercises at 25 seconds each exercise, followed by a 30 second rest. This is going to keep the intensity of the workout high and your heart pumping. We will be using kettlebells and dumbbells for todays workout to add some variety to our workouts this week. 

Cardio Round 2…

For our second round of cardio we are going to hit the treadmill again for only about 5 minutes. This is to keep the intensity of the workout high and so you can finish strong. Once again, feel free to challenge yourself here by playing around with different speeds and incline percentages. 

Abs…

To end the workout, we are going to hit abs for 4 rounds, doing each exercise for a specific amount of time. This should really work your core and get a good burn going. 

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Dumbbell and Kettlebell Full Body Workout

Treadmill

 – 10 minute jog

 

Weights

 4 rounds of:

    – 25 seconds goblet squat

    – 25 seconds kettlebell single arm deadlift (right side)

    – 25 seconds kettlebell single arm deadlift (left side)

    – 25 seconds kettlebell swings

    – 25 seconds high knees

    – 30 second rest

 

 

Cardio round 2

  – 5 minute jog

 

Weights

 4 rounds of:

    – 25 seconds toe touches

    – 25 seconds boat pose

    – 30 second high plank

    – 30 second elbow plank

 

– stretch it out!

 

 

Less Intense Version:

 The goal with the less intense versions is to scale the workout back so someone who might just be starting to workout would be able to complete the workouts. If you find the less intense versions becoming too easy for you, but you cannot still do the full tailored option, I would suggest doing a mix of the 2. The best way to see results is to challenge yourself each and every day. 
Dumbbell and Kettlebell Full Body Workout

Treadmill 

 – 10 minute jog

 

Weights 

 2-3 rounds of:

    – 25 seconds goblet squat

    – 25 seconds kettlebell single arm deadlift (right side)

    – 25 seconds kettlebell single arm deadlift (left side)

    – 25 seconds kettlebell swings

    – 25 seconds high knees

    – 30 second rest 

 

 

Cardio round 2

  – 5 minute jog

 

Weights

 2-3 rounds of: 

    – 25 seconds toe touches 

    – 25 seconds boat pose

    – 30 second high plank 

    – 30 second elbow plank

 

– stretch it out! 

 

 

Demo of Exercises: 

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

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About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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