The last time I posted a full body fat attack it was an interval workout that kicked my butt! Included within that workout were two exercises; mountain climbers and plank jumps.
Today’s workout incorporates those two exercises, along with four others to create an entire full body circuit that is done in about 20 minutes.
Go strap on your workout shoes! #NeverMissaMonday 🙂
EQUIPMENT: a pair of dumbbells ( I used 10lbs ) and a good exercise mat
Complete the following exercises in the order below without any rest between exercises.
After completing one full circuit, rest up to 2 minutes and continue until you complete a total of 3 circuits.
5 DUMBBELL PUSH UPS TO PLANK JUMP
20 DUMBBELL ALTERNATING LATERAL LUNGES
30 DUMBBELL ALTERNATING CRAB KICKS
10 PLANK GLUTE KICKBACK (per leg)
20 DUMBBELL MOUNTAIN CLIMBERS
20 DUMBBELL JUMP LUNGES
DUMBBELL PUSH UP TO PLANK JUMP
+ hold a dumbbell in each hand while in the starting push up position
+ keep your back straight and abs tight, bend your elbows and lower your chest towards the floor
+ push through your chest and triceps to raise back into the starting position
+ immediately jump off both feet, bending your knees in towards your chest
+ engage your abdominals throughout the entire exercise
+ exhale on exertion
DUMBBELL ALTERNATING LATERAL LUNGE
+ hold dumbbells together in front of your chest
+ from your regular standing stance, keep feet together and step towards your right side
+ bend your knee, pushing your hips back and avoid your knee going over your toe
+ use your glutes and thighs to push yourself back into the standing position
+ immediately step towards the opposite side and continue alternating
+ engage your abdominals the whole time
DUMBBELL CRAB KICK
+ begin leaning back onto the dumbbells with one in each hand
+ start with your feet flat on the floor
+ lift one leg at a time, fully extending it into the air
+ suck in your belly button – it’s too easy to not engage your abs in this position, which means they won’t be working!
PLANK GLUTE KNEE TUCK & KICKBACK
+ hold yourself in the plank position with a dumbbell in each hand
+ using one side at a time, bend your knee into your chest and squeeze your abs
+ fully extend your leg, kicking directly behind you, squeezing your glutes to force the movement
DUMBBELL MOUNTAIN CLIMBER
+ begin with one foot in front of the other, keeping your abdominals engaged and holding a dumbbell in each hand
+ jump into the air, switching foot positioning within the air, landing softly on your toes
+ begin holding a dumbbell in each hand by your side
+ split your legs into the starting lunge position
+ jump into the air, switching foot positioning in the air landing softly
+ keep your abs tight throughout the entire exercise – these should really kill your quads and abs!!
Do you guys like my quick exercise tips/pointers?
Or do you prefer to just see the gif?