DAY 9 of our Fall Workout Challenge is a fun and engaging Full Body Superset Workout with Dumbbells!
Pick up your heavy dumbbells and give it your all because this workout is done in a TIME DROP format so you can really challenge yourself!
► This is DAY 9 of our Fall 2023 Workout Challenge! Find all of the Fall 2023 Workout Challenge videos in this playlist: https://youtube.com/playlist?list=PLpa0d6IJAhbipujCYyizCUc-2NhGdxkQu
This video is brought to you in partnership with nowfoods.com.
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THE WORKOUT: 30-Minute Full Body SUPERSET Workout
► EQUIPMENT: Medium to heavy set of dumbbells. We're using 15 and 20 lbs here! Option to add a stability ball or bench for modifications.
My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
It looks like this:
2 Superset Circuits (one lower body and one upper body)
Each circuit consists of 4 exercises, alternating strength and power/cardio moves.
You’ll repeat each exercise circuit x 3 sets in a TIME DROP FORMAT:
SET ONE: 40 seconds work, 20 seconds rest
SET TWO: 30 seconds work, 15 seconds rest
SET THREE: 20 seconds work, 10 seconds rest
►Workout Outline:
1⃣ SUPERSET ONE: LOWER BODY
1) Strength: 1.5 Front Squat or Back Squat
2) Cardio: Dumbbell Swing
3) Strength: Alternating Lateral Squats
4) Cardio: Runner Lunges
2⃣ SUPERSET TWO: UPPER BODY
1) Strength: 2 Bear Crawl Back Rows + 1 Plank Push Up
2) Cardio: 2 Jabs + 2 Loaded Jacks
3) Strength: Bicep Curl + Shoulder Press
4) Cardio: Push Up + Burpee + Bicep Curl
►TIME STAMPS:
00:00 Workout Introduction
01:20 Warm Up
05:10 Superset 1
15:45 Superset 2
26:45 Cool Down
► Cue up your favorite music, press 'play', and let's knock it out!
Here's my workout playlist: https://spoti.fi/32fRMuK
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LINDSEY WEARING (affiliate links):
► lululemon Align High-Rise Leggings -- https://creatoriq.cc/3qQYC5K
► lululemon Cool Racerback Tank -- https://creatoriq.cc/3duQ1CC
RACHEL WEARING (affiliate links):
► lululemon Wunder Train Leggings --
https://creatoriq.cc/3BUu3CE
► lululemon Wunder Train Bra -- https://creatoriq.cc/3Sq7KtB
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DOWNLOAD the Free Challenge Here: https://www.nourishmovelove.com/14-day-challenge-12/
WEEK 1:
Day 1: Legs and Glutes - https://youtu.be/TCgGSU3IJHc
DAY 2: Arms and Abs - https://youtu.be/HJvS3DMgqx8
DAY 3: Full Body Circuits - https://youtu.be/VYA1M8r4dl8
DAY 4: Rest Day OR Power Yoga Abs - https://youtu.be/n_fNBWOmypI
DAY 5: Full Body HIIT - https://youtu.be/fUVqJj2IYSA
DAY 6: Bodyweight Burnout - https://youtu.be/k-BLDo-zW58
REST DAY
WEEK 2:
DAY 7: Kettlebell Legs - https://youtu.be/kdNjvzpUv0o
DAY 8: Upper Body Push - https://youtu.be/QS-ErYztysg
DAY 9: Full Body Supersets - You are here!
DAY 10: Rest Day OR Cardio + Core - https://youtu.be/_ZHMtl8MxA0
DAY 11: Lower Body Supersets - https://youtu.be/42F2dTZRDj4
DAY 12: Upper Body Pull - https://youtu.be/V5l1D8VffGY
REST DAY
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►Is this workout Pregnancy-Friendly? Yes! I filmed this workout in my second trimester, but you might need to modify more as your pregnancy progresses. Slow it down as needed and add an incline to all planks, push ups and burpees.
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#fullbodyworkout #fullbodystrength #supersetworkout