Join me for a LIVE 40-Minute FULL BODY Strength + Cardio Tabata Workout -- strength training circuits with dumbbells paired with cardio Tabata intervals
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THE WORKOUT: 40 MINUTE FULL BODY STRENGTH + CARDIO TABATA WORKOUT
► EQUIPMENT: Medium-to-Heavy Dumbbells and Sweat Towel.
I'm using 15-20 lb dumbbells.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS: Follow along with the FULL BODY Strength + Cardio Tabata Workout above!
It looks like this:
4 Circuits (Legs, Arms, Total Body, Abs + Core)
2-3 Strength Training Exercises Per Circuit (40 seconds work, 20 seconds rest, repeat x2).
2 Cardio Tabata Exercises Per Circuit (20 seconds work, 10 seconds rest, repeat x3).
►TIME STAMPS:
00:00 Introduction
02:14 Warm Up
08:00 Circuit One: LEGS
18:55 Circuit Two: ARMS
31:00 Circuit Three: TOTAL BODY
40:20 Circuit Four: ABS + CORE
44:10 Cool Down + Stretch
►Workout Outline:
1⃣ CIRCUIT ONE: LEGS
Strength (40 Seconds Work, 20 Seconds Rest, Repeat x2)
1) Squat + Calf Raise / Sumo Squat + Calf Raise
2) Hinge Swing + Lunge Thruster R/L
3) Single Leg Squat + Lateral Kick Out R/L (MOD: Single Leg Squat + Towel Slide Out)
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)
1) Squat Jump + Heel Click (MOD: Squat + Heel Tap)
2) Lateral Runner Lunge Drop (MOD: Lateral Runs)
Repeat x3
2⃣ CIRCUIT TWO: ARMS
Strength (40 Seconds Work, 10 Seconds Rest, Repeat x2)
1) 20 Seconds Push Ups / 20 Seconds Kneeling Shoulder Press
2) Stack On Back Row + Bicep Curl (Narrow + Reverse Grip)
3) Skull Crushers
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)
1) Push Up + Burpee + Row R/L/Double (MOD: Kneeling Push Up + Row)
2) Single Arm Forearm Plank Hold + Dumbbell Push/Pull on Towel R/L/Alt
Repeat x3
3⃣ CIRCUIT THREE: FULL BODY
Strength (40 Seconds Work, 20 Seconds Rest, Repeat x2)
1) Deadlift + Curl + Press
2) Single Leg Glute Bridge + Dumbbell Pullover R/L
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)
1) Towel Slams
2) Mountain Climbers
Repeat x3
4⃣ CIRCUIT THREE: ABS + CORE
Strength (40 Seconds Work, 20 Seconds Rest, Repeat x2)
1) Plank Hold 3 Sec + Low Squat Hold + Dumbbell Press Out 3 Sec
Repeat x2
Cardio Tabata (20 Seconds Work, 10 Seconds Rest, Repeat x3)
1) Bear Crawl Fast Feet (MOD: Standing Fast Feet)
Repeat x2
► FITNESS LEVEL: Intermediate with modifications offered for ALL fitness levels! Follow Rachel on the left for modifications.
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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If you liked this format, you'd also LOVE this 35-Minute Upper Body PUSH Workout: Chest, Shoulders + Triceps (same format, different moves) -- https://youtu.be/7bVaKI0DTgs
MORE of My MOST POPULAR FULL BODY Workouts on YouTube:
►40 Minute Strength + HIIT With Dumbbells -
https://youtu.be/QHVWi1BVWA8
► 30-Minute Full Body Strength Workout -- https://youtu.be/XSrnEWzJdS0
► 30-Minute Full Body Circuit Workout with Dumbbells -- https://youtu.be/L8Fbfx-Uv6I
► 45-Minute Full Body Pyramid Workout -- https://youtu.be/ik9ZVfpX7Lw
► 45-Minute Kettlebell Pyramid - https://youtu.be/CTocEi6Htho
► 20-Minute Full Body HIIT With Weights -- https://youtu.be/EXTikzP5xkg
► 20-Minute No Repeat Strength Workout -- https://youtu.be/rTC3-TltvbE
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