Grind

Rise and grind everyone! This one has everything you're looking for in a 30+ minute workout. Begin and end with some soothing stretches, then grab your dumbbells for the strength section in the middle.

Exercises

Conjunto 1: 1 rodada

Bicycle Crunches

1 minuto

❤️ Leve (Zona 1)

Rotating Toe Touches

30 segundos

❤️ Moderado (Zona 2)

Knees to Elbows

45 segundos

❤️ Vigoroso (Zona 3)

Pogo Hops

30 segundos

❤️ Moderado (Zona 2)

Squat Jumps

30 segundos

Push-Ups

45 segundos

Elbow Plank

30 segundos

Rest

30 segundos

Conjunto 2: 3 rodadas

Pesos: Pesado

Dumbbell Hammer Curl to Press

1 minuto

Transition

10 segundos

❤️ Muito Difícil (Zona 4)

Basketball Shots

30 segundos

Rest

20 segundos

Dumbbell Renegade Rows

1 minuto

Rest

1 minuto

Dumbbell Push Press

1 minuto

Rest

1 minuto

Conjunto 3: 3 rodadas

Pesos: Pesado

Dumbbell Rear Lateral Raises

1 minuto

Transition

10 segundos

Squat Pulses

30 segundos

Rest

20 segundos

Conjunto 4: 3 rodadas

Pesos: Pesado

Dumbbell Renegade Rows

1 minuto

Transition

10 segundos

❤️ Muito Difícil (Zona 4)

Mountain Climbers

30 segundos

Rest

20 segundos

Conjunto 5: 3 rodadas

Pesos: Pesado

Dumbbell Chest Press

1 minuto

Transition

10 segundos

Russian Twists

30 segundos

Rest

20 segundos

Conjunto 6: 1 rodada

Rest

45 segundos

Lying Hamstring Stretches

1 minuto

Pretzel Stretches

1 minuto

Bicep Stretches

30 segundos

Head to Knee

1 minuto

Center Leg Stretch

1 minuto

Cat Cow

45 segundos

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