Exercise #1 Alternating Squat Press 15-20 repetitions |
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Exercise #2 Dumbbell Fly 8-12 repetitions |
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Exercise #3 Seated Dumbbell One Arm Triceps Extension 12-15 repetitions on each arm
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Exercise #4 Dumbbell Biceps Curl 8-15 repetitions |
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Exercise #5 Seated Rear Lateral Raise 8-12 repetitions |
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Exercise #6 Double Crunch 8-12 repetitions Advanced: See how to get a better crunch workout for building six pack abs |
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Exercise #7 Jump rope for 90 seconds |
It should take you about 10 minutes to finish this 7 exercise circuit 1 time
Complete this circuit at least 2 times & no more than 4 times to get a 10-to-20 minute workout.
Beginner
Intermediate
Advanced
Use dumbbells that are heavy enough to give you a good workout. Although no pain no gain is a bad rule to follow… You don't need to use a weight that's too light where you don't feel anything at all and…
Do not use a weight that is so heavy where you have to strain, contort and twist your body just to finish a repetition.