Workouts Library

Forget dangerous, invasive plastic surgery and gaudy, awkward padded jeans and add this butt lifting workout routine to your regular exercise program. The glutes are of course a muscle; one that happens to respond especially well to toning exercises. If you want a bigger, fuller, lifted butt, the moves in this workout can make a big difference. As people age and/or become less physically active, the large glute muscle will loosen, which causes it to sag (because it is a large muscle with a great deal of mass). Because the glute muscles expand upward and outward when they are strengthened, you can easily (well, relatively easy; exercise is work!) reverse a sagging bottom and get a perky, round butt by training with the video above. In a sense, this video is a sort of natural Brazilian buttock lift without surgery. You should do these butt lifting exercises three to four times per week, giving your lower body a day of rest in between workouts (this “off” day for your legs can be a great time to turn the focus on toning the upper body). Aside from being able to make a serious impact on your body’s shape and curves, this workout also burns a high number of calories because of all of the large muscle groups that it engages. Doing this routine will target and tone the inner and outer thighs, hamstrings, quadriceps, calves, obliques, abdominals and lower back. It requires good balance, but even someone who lacks an excess of coordination can modify these exercises in order to find a version that will help to build their baseline agility. Remember, the most important thing to focus on while you are doing a movement is form; always choose the hardest version of an exercise that you can do with perfect form. Sacrificing form will make for a less effective workout, so make those details a priority. If you do this workout regularly (3 – 4 times a week), you should be able to tell a difference in your body composition as soon as two weeks after your first run-through. Keep at this calorie blasting bodyweight workout for a month and you will definitely notice a difference in your body tone and if you have incorporated healthy eating habits, likely a change in the number on the scale as well. Calories burned: Depending on weight, gender, existing fitness level, actual exertion levels, lean muscle mass, and other variables, this routine will burn between 280-380 calories.

Lower abs can be a difficult area to isolate and tone. Truthfully, you can’t actually isolate the lower or upper abdominals (the abs are actually just one panel), as the entire core works together to complete any movements involving your midsection. With that said, you can focus on a range of motion that targets the lower portion more than the upper portion; there are some exercises that are much more effective than others. Our 15 minute workout video has eight of the best exercises for lower abs, and you will do the entire thing twice through. Many of these are very advanced exercises that require a great deal of baseline core strength – if you need to, search Fitness Health Track’s library of free full length workout videos in order to find an abdominal routine that is more suitable for your abilities. In order to do this routine, you’re going to need a physioball and a suspension trainer system (or a roman chair, or straps). Exercises in this routine: Reverse Crunches Hanging Windmill Crunches Toe Touch Sit Ups Physioball Crunches Hanging Knee Tucks Jackknife Sit Ups Physioball Hyperextension Crunches Knee Tuck Sit Ups Calories burned in this Lower Ab Workout: Because this is a challenging, relatively high intensity workout (particularly for a core routine), it burns more calories than most abdominal training plans. We estimate that an individual who does this workout video as instructed will burn between 105 and 150 calories doing this routine. This number depends, of course, on variables such as weight, muscle mass, gender, and more. If you are trying to tone up this trouble zone with just exercises that target the area, keep in mind that it is impossible to spot reduce fat; cardio, total body strength, and diet are key. As you’ve probably heard 100 times before, “abs are made in the kitchen”. You’ve heard it 100 times because it’s accurate; it is really hard to get a flat, defined stomach without eating clean and within a calorie range that is not excess. If you have a body fat percentage that is too high, you are going to need to lower your amount of body fat before you can see those ab muscles start to show. Resistance training is key in lowering the amount of fat that you have on your body, and also in building lean muscle mass. Lean muscle mass has a benefit that is twofold; aside from having more aesthetic appeal, it also burns a higher amount of calories (even at rest) than that fat tissue does. Along with a healthy diet and resistance training, cardio is also essential to losing the fat that rests on top of your lower abdominals. Moderate intensity cardio is better than no cardio at all, but the best abdominal fat burner is going to be interval training. High intensity interval training in particular has been in the spotlight recently for being able to stoke up the body’s metabolism, even once your workout session is over.

Hey Fitness Blender Family! Welcome to Day 4 of the 5-Day FB Strong Challenge! Today, I want to challenge you with this fun upper body compound strength set workout! This workout will push your upper body enough and is perfect for all levels. Compound sets are typically two exercises done back to back, but with this workout, there is a twist. I added a third exercise at the end of the circuit to add more to that muscle group. We will target each part of the upper body with 40-second sets of each exercise back-to-back and then rest for 30 seconds for a total of two sets each. First, we will focus on the chest, starting with floor presses and then transitioning quickly into chest flys and finishing with a crush press. After our two sets of chest exercises, we will move on to the back, starting with bent-over rows, transitioning to reverse flies, and finishing with the yates row. Our following two sets will target the arms, primarily the triceps and biceps. For our tricep sets, we only need one dumbbell. We will start sets with a close-grip single dumbbell press, moving into a single dumbbell skull crusher, and then transitioning to overhead tricep extensions. (Your triceps will be burning, lol.) Our next set is one of my favorite ways to train biceps. We will be using isometrics to push our biceps here. Our first exercise is what I like to call single-arm iso curls; we’ll do each arm separately with those before finishing out with standard bicep curls. This combination always works with my biceps! In our final set, we will focus on our shoulders. We will begin working with the standard shoulder press, moving into our upright rows, and finishing the set with the rear delt row targeting those small delt muscles — making this the perfect way to end this upper body workout.  For this workout, I recommend at least two pairs of dumbbells. I am using 20 lb and 30 lb dumbbells in this workout. Make sure you can maintain good form with the weight you choose. If it’s too easy, you may have to increase your weight; if you are tiring too quickly, you should lower your weight. For the final exercise in the workout, the rear delt row, I recommend using lighter dumbbells because this is a smaller muscle and does not require much to work it.  Essential tips for this workout: • Our sets are only 40 seconds, so we are going for reps for each round. You want to lift at a faster tempo. • Keep your dumbbells close by; we have quick transitions between each exercise and want to minimize the time lost between each set.  • When I perform the shoulder press, I will be doing it from my knees. You can remain standing if you like. Note that today’s workout is part of our Free 5-Day Workout Challenge, but can also be enjoyed as a standalone routine. If you enjoy this 5-Day Challenge, check out the new 4-Week FB Strong Round 3 program that just launched! It uses a unique Plus workout every single day (no repeat workouts!).  Workout Structure: Warm-up: 2 Rounds 30 seconds each / no rest ( 5 Minutes) Trunk Rotations Shoulder Taps Prone Press Shoulder Rolls Jumping Jacks Set #1 Chest Focus – 2 sets 40 seconds each (5:00 minutes) Dumbbell Floor Press Chest Fly Crush Press  Set #2 Back Focus – 2 sets 40 seconds each (5:00 minutes) Bent Over Row (Neutral Grip) Reverse Fly Yates Row  Set #3 Tricep Focus – 2 sets 40 seconds each (5:00 minutes) Close Grip Dumbbell Press 1 Dumbbell Skull Crusher Overhead Tricep Extension Set #4 Bicep Focus – 2 sets 40 seconds each (5:00 minutes) Iso Curl (L) Iso Curl (R) Standard Bicep Curl Set #5 Shoulder Focus – 2 sets 40 seconds each (5:00 minutes) Shoulder Press Upright Row Rear Delt Row Cool down: 1 round for 30 seconds each (4:30 seconds) Childs Pose Forearm Stretch Thread the needle Chest Opener  Tricep Stretch Cross Body Stretch

Our Advanced Plank Workout uses just your bodyweight in order to create a comprehensive challenge for all the muscles in your body. Planks are a great measure of core strength and endurance, but they go far beyond helping out with a flat stomach. Along with the rectus and transverse abdominis, this isometric exercise also engages the muscles of the back, glutes, erector spinae, pectorals, shoulders, glutes, tensor fasciae latae, and hamstrings (to name a few). The exact muscles used during these exercises depends on what variation you are doing. For example, this routine uses front, side, and supine planks in order to really exhaust all of those muscles. A lot of these variations use similar muscle groups from different angles, but some of them use muscle groups that are otherwise a little neglected in a traditional version. For example, the side versions will require a lot of work from your obliques. Some of the unique movements that you will see in this 10 minute Plank Workout video are also great for calling upon muscles that might otherwise be left out. There are many advanced plank exercises in this routine that should not be attempted unless you already have a good deal of core strength. Many of these moves also require that you are quite flexible, particularly in the lower body and specifically the hamstrings. This is a 10 minute routine with 8 different plank variations. You will do 10 repetitions for each exercise, repeating the reps on both sides of the body when applicable. In between each of the movements there is a ten second break where you will be shown a slow motion demo of the next exercise. The whole thing is pretty fast paced and challenging, so if you need to press pause at any point, feel free to do so and move at a pace that suits you. If you have only moderate core strength but want to have a stab at completing this video, you can always do the routine by doing as many repetitions as you can handle, just try and make sure that you do an even number on each side of the body so that you develop your strength evenly. Make sure that your muscles are nice and warm before jumping into this workout routine in order to avoid injury and muscle soreness. In fact, this particular workout goes really well sandwiched in between two bouts of cardio; 15-30 minutes before, and 10-20 minutes after (or vice versa). The ten minutes of this core routine burns roughly 80-110 calories for an 180 pound man, and 65-95 calories for a 130 lb woman. These numbers will vary wildly on a large number of variables, including weight, gender, lean muscle mass, and the exertion levels of the individual doing the workout. Do this routine 2-4 times a week to improve core strength, as well as overall flexibility and endurance, remembering to take extra days off if necessary to give sore muscles a chance to heal.

This is a fun routine for any body type that maximizes the time spent exercising because of all of the dynamic movements. Throughout this video, you wont do just a squat, or just a chest press. Instead, we combined the best exercises to get curves in order to make a total body routine that utilizes functional strength training to get fit and toned in minimal time. With that said, if you are naturally slender but don’t want to have a shapeless or straight up and down body frame, this Curvy Body Workout can help you to build an hourglass figure that has definition, shape, and curves in the places that you most want them. Workout Structure: There are 9 exercises in this 30 minute video. We do 14 repetitions of each, and three rounds through. In order to do this routine, you’re going to need some kind of weighted objects, dumbbells are preferable but water bottles are better than nothing. Exercises in this routine: Butterfly Bridge + Chest Press – This hybrid motion turns into a total body exercise that will build & firm the glutes and the pectoral muscles, which keep both muscles from succumbing to the dreaded sagging due to gravity. Kicking your knees outward during the bridge so that the soles of your shoes are actually pressed together more effectively targets the outer thigh & hits the glutes in a different way than the regular bridge does. Dumbbell Pullover – Two of the primary muscles worked during this exercise are the pecs and the latissimus dorsi (along with the obliques, triceps, and rhomboids to name a few). By engaging the pecs, you are again fighting back against gravity & sagging. Engaging the lats can create a more shapely upper body that makes your waist look smaller in contrast (which is actually a big component of the curvy body shape) Side to Side Lunge + Front Shoulder Raise – Glutes, inner, and outer thigh & shoulders are all working during this high calorie burner. Sumo Squat + Heel Raise & Overhead Press – Make your squats deep to really target those glutes. Don’t forget the overhead press at the top of the motion or the raising of the heels at the bottom of the squat. Reverse Fly – These predominately target the rhomboids and trapezius. This makes the list of exercises to get curves because of the way that it improves your posture, helping you to keep your shoulders back instead of them rounding forward, which can diminish and distort the look of curvature you already have. Crossover Lunge + Dumbbell Curl – Inner thigh, outer thigh, glutes, calves, your entire core, ankle and knee complexes, and biceps are the focus of this exercise. Straight Leg Dead Lift – Do this exercise properly and you will feel it in your glutes, especially as you come back up from the downward motion. This is a great exercise to get a rounder butt that is firm and shapely. Pilates Side Plank with Leg Raise – Because you hold a side plank during the leg raises, this targets your obliques as well as your outer thigh muscles (which is good for creating a smaller waist, which is conducive to looking more curvaceous overall). Push Up – Whether you do a full push up or a half one from your knees, this is a great exercise for targeting the pectorals using only bodyweight. How many calories does Fitness Health Track’s Curvy Body Workout burn? In the 30 minutes of this routine, you can burn between 210 and 350 calories, depending on your height, weight, gender, muscle mass, and more.

Welcome to Day 5 of our Free 5-Day Workout Challenge! This strength routine targets all the major muscles in your lower body and has an added Pilates core finisher at the end to make this a great routine to help you get your 2023 off to a fantastic start.  ** Workout Highlights ** • 42 minutes, 3/5 difficulty • 2 rounds of lower body strength • repeat each exercise twice • 40 seconds on // 15 seconds off • Pilates core finisher • no repeats • 30 seconds on // 10 seconds off • Warm-up, cool-down, and modifications included • Two water breaks This 42-minute workout has a 6-minute warm-up and cool-down. We have two lower body strength sections of 9 minutes each that are separated by water breaks. Each lower body section has five exercises that we will repeat twice. We will work for 40 seconds and then rest for 15 seconds. Then we roll into the Pilates core finisher, about 5 minutes long (30 seconds on // 10 seconds off), before cooling down with lower body stretches. The weights I used in this routine varied between 10 and 30 pounds (4.54 and 13.61 kg). I only mention my weights as a reference for you and not as a guideline.  Choose the weights that feel right for you based on the level of difficulty you want. You can make this routine a 2/5 or a 5/5 based on your chosen weights. The weights I used made this routine a level 3/5 difficulty. Please select a weight that is challenging but also allows you to move through a full range of motion with proper form and technique. Since there is a short Pilates portion, I want to mention the “rib-to-hip connection.” Engage your abdominals to bring your ribs closer to your hips or pelvis without rounding or arching your spine. When the ribs and hips are “connected,” you are in a neutral spine position. Keep your spine straight, chest up, and rib cage down. This may feel awkward and like your body is working in opposition, but that is normal. So, take your time; practice makes perfect! Note: This workout is part of our Free 5-Day Workout Challenge, but it can also be enjoyed as a standalone routine. Enjoying these workouts? Keep the momentum going with our new 4-Week FB Strong Round 3 program to gain strength and feel great.  The Workout Warm-Up 35 seconds each (6 minutes) • Boxer Shuffle • Hamstring Scoops • Lateral Lunge • Trunk Rotations w Knee • Leg Swings – R • Leg Swings – L • Squats • Cross Ankle Slaps • Quick Hamstring Curls • Jumping Jacks Workout I included the weight I used as a reference only. Lower Body Strength Round 1 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • L>R Deadlift (20 lbs, 9.07 kg) • R>L Deadlift (20 lbs, 9.07 kg) • Sumo Squat (20 lbs, 9.07 kg) • Calf Raises (parallel) (10 lbs., 4.54 kg) • Wall Sit (10 lbs., 4.54 kg) **Water Break** Lower Body Strength Round 2 40 seconds on // 15 seconds off (9 minutes) Repeat each exercise twice (back-to-back) • Goblet Squat (20 lbs, 9.07 kg) • Reverse Lunge – R (10 lbs., 4.54 kg) • Reverse Lunge – L (10 lbs., 4.54 kg) • Calf Raises (turn out) (10 lbs., 4.54 kg) • Deadlifts (30 lbs, 13.61 kg) ** Water Break** Pilates Core Finisher 30 seconds on // 10 seconds off (5 minutes) One time each • Bear Position • Diamond Toe Taps + Static Curl Up • Side Oblique Crunch – L • Side Oblique Crunch – R • Diamond Roll-Ups • Fallen Triangle Hip Dips – R • Fallen Triangle Hip Dips – L • Boat Pose Cool-Down 35 seconds each (6 minutes) • Adductors – R • Adductors – L • Quads – R • Quads – L • Hamstring – R • Hamstring – L • Hip Flexor – R • Hip Flexor – L • Piriformis – R • Piriformis – L • Seated Forward Flexion Thank you for working out with me! I hope you are enjoying this wokout challenge.  Happy Exercising!

Functional Strength Training utilizes resistance to increase the strength in muscles used to complete movements that are frequently used in every day living. This kind of training is ideal because it results not only in increased strength, but also a stronger, more synchronized connection between muscles and the nervous system. Fitness Health Track’s Upper Body Dumbbell Workout has three rounds of seven exercises, for a total of 27 minutes. We do 12 repetitions of each functional exercise. In order to be able to do this routine, you’re going to need a set of dumbbells, (or adjustable dumbbells), and a physioball. If you don’t have a physioball, you can use a bench, but an exercise ball challenges your core more comprehensively because you must constantly be stabilizing yourself. Exercises in this routine: Physioball Alternating Chest Fly Plank Row Shoulder Press/Arnold Press, Alternating Alternating Dumbbell Pullover Alternating Skull Crusher Alternating Hammer Curl Single Leg Overhead Cross Common Questions How often should you do functional strength training? The exact frequency that you will strength train depends on exactly what your goals are. People who want to build strength should aim to train 3-4 times a week, alternating in between workouts that focus on the upper or lower body so that the muscles you worked the day before get to “rest” and recover the next day while you challenge the other muscle group. People who are wanting to gain size may want to train slightly more frequently. Whatever your fitness goals are, it’s important to realize that muscles need rest; doing a strenuous workout on muscles that are still sore and have not had a chance to heal may impede or even undo your gains. How much weight should I choose to lift? You don’t want to choose a light weight and breeze through the entire routine, and you also don’t want to choose a heavy one that jeopardizes your form, either (using a heavy weight that you end up swinging around with momentum to complete the range of motion renders your effort nearly useless). In this strength training workout video we do twelve repetitions of each exercise per set. With that number of repetitions, you want to choose a weight that becomes pretty challenging to lift at around reps 9 or 10. By round three, the last round of reps should start to feel difficult to complete by number 7-8, just because you have already done those two previous rounds. I am a girl and I don’t want big bulging muscles, I want to be slim. Should I lift a light weight with higher reps? Women do not have the hormones necessary to “bulk up” like men do. It takes deliberant training and supplementation to get the bodybuilding look, so do yourself a favor and do not let the fear of looking like the woman version of The Hulk keep you away from strength training. On the flip side, having a higher amount of lean muscle mass will help your body to burn a higher number of calories, even while you’re resting. That means that it’s actually easier to get slim & stay slim. Muscle also takes up less room than fat, which means that strength training could actually end up in your clothes fitting looser and your body looking smaller. There’s also the fact that muscles don’t “jiggle” the way that body fat does. Weight bearing exercises also have a laundry list of health benefits, including increased boned density, increased posture and coordination, improved mood because of endorphins released, and the lessened likelihood of developing various diseases.

If you’re looking to get in an effective workout in under 25 minutes, look no further. This is a short and sweet mash-up between two important training styles: strength and cardiovascular training. High and low-impact modifications are offered so you can meet your body exactly where it’s at. When it comes to getting the most “bang” for your time, pairing strength and cardio can be very effective. Strength training allows us to build lean muscle while cardiovascular exercise keeps the heart rate up. Together, they make a great metabolism booster and energy release to fuel your day! I was recently taking a cycling class where the instructor said, “What better way to celebrate your body than to feel the release of energy and power your body holds?” I couldn’t agree more. This workout is the kind that feels like a celebration of what your body can do. Without being too intense or too mild, it lands right in the middle for an empowering and energizing “celebration,” if you will.  Let’s take a peek into the format: • 4 total supersets of 2 exercises • 1 exercise is strength based / 1 exercise is cardio based • Perform the 2 exercises back to back for 30 seconds each (no rest between) • Rest for 30 seconds and repeat We kept equipment on the minimal side for this one. Just grab a set of dumbbells (medium for you) and an optional mat. This workout is a solid level 3 but could feel like a 4 if you use heavy (for you) weights, move at a quick pace, and keep moving during the rest breaks! On the topic of “celebrating your body” with exercise, what types of workouts feel like a celebration for you? There’s no wrong answer — let me know in the comments! Happy moving! Nicole Printable Workout Warmup: 8 exercises; 1 Round; 30 Seconds Each Hip Circles Arm Circles – alternate directions every 5 Toe Reach to squat Butt Kickers Reverse Lunge + Overhead reach, alternating T-Y-I Squat to Calf raise Downdog to plank Workout: Perform the pair of exercises back to back for 30 seconds each, before resting for 30 seconds. Complete each pair for two rounds. No extra rest between groups. Squat Thruster Lateral Skaters Row + Reverse Lunge X-Jack WATER BREAK Push-up to Plank Tap Knee Repeater (x2) to Plank Deadlift Combo Lateral High knees WATER BREAK Cool-down: 8 Exercises; 1 Round; 30 Seconds Each Single Leg Hamstring Stretch – R Quad Stretch – R Hip Stretch – R Single Leg Hamstring Stretch – L Quad Stretch – L Hip Stretch – L Chest/Neck Stretch Hug the Tree

This lower body workout combines traditional strength moves with bodyweight floor-based exercises. The result is a highly scalable routine with easy-to-follow timers and rest breaks.  When we add supersets to a strength workout, the second exercise usually works in opposition the first one by fatiguing different muscle groups. However, in today’s routine, we’ll be adding bodyweight exercises that feature core strength and glute work. The result is a workout that builds muscle strength as well endurance in the large and smaller supportive muscles in the lower body.  The workout begins with a 4-minute warm-up before transitioning into the strength circuit. Each set contains two exercises that will be performed in an AB format without a rest break (also known as a superset). After we complete both exercises, we’ll take a 15-second rest before repeating once more. The circuit contains three groups of exercises before we head into the first water break. After the water break, we’ll reverse the format of these exercises and perform the bodyweight exercises before supersetting with the weighted strength moves. Feel free to drop weights during the second set, especially if your technique falters.  Browse through some of these ideas to personalize this workout for your needs: Add resistance bands around your thighs during the floor-based exercises: Adding resistance to these exercises enhances the challenge of this routine without sacrificing joint position or compression on tender areas of the body. Bonus: Most of the floor exercises target a small muscle known as the glute medius, which is not necessarily targeted with large, compound movements like the squat or deadlift. Lift moderately heavy for your own strength: Avoid the tendency to reach for the super heavy weights during this one. Adding in supersets that emphasize core stabilization and bodyweight burnouts will elevate this strength workout into one that features control and coordination. Don’t be frustrated by the need to lower weight, especially in the second round! Choose a light weight if you’re returning from a workout hiatus: Choose light dumbbells that add just a bit of spice to your efforts. Who would benefit from this option? Those who are recovering from illness or injuries may wish to use this modification as opposed to the ones listed above.  Kayla’s Workout Notes • At the time of filming, I was recovering from a massive allergy flare up. Please excuse my video cuts as I needed to obnoxiously cough several times throughout the workout. • There’s a little bit of repetition in the routine, but we move quickly throughout the circuits. Timers last 45-seconds, and you will hear a 3-2-1 countdown before the transition. Rest periods between supersets will last 15-seconds.  • We are rating this workout as a Level 3 difficulty. Depending on your weight selection and lifting speed, it may feel like a Level 4.  A brief comment about traditional versus functional strength training: I want to share the intention of my previous workout in comparison to routines like this one.  Traditional strength training takes many forms, but usually includes your go-to moves like squats, deadlifts, push-ups, etc. that directly strengthen the intended area (quads, glutes, hamstrings, shoulders). On the other hand, functional strength training prepares you for real world scenarios. These tasks require high levels of functional strength to prevent you from falling over, collapsing, or injuring yourself.  While functional strength training is typically not as exciting as strength training, it trains our muscles in a completely new and different capacity. Everyone can benefit from it regardless of age, fitness level, or lifting experience because it increases stability in addition to strengthening. More often than not, these types of workouts increase core, low back, hip, and shoulder stability, which makes sense because those areas are commonly affected by chronic pain or dysfunction.  In future workouts, I challenge you to consider adding 1-2 functional strength moves into your rotation. You might be pleasantly surprised with the results!  Printed Workout Warm Up (4 min) Reverse lunge + torso twist (alt) Kneeling glute extension + hip opener (alt) Squat + Good Morning Butt kicks Strength Circuit 1 (10 min) AB format, 45 seconds on, no rest between moves, 2 rounds. 15 seconds between sets Straight leg deadlifts Inchworm Goblet squats Glute pulses  Kettlebell swings Glute up/overs *Water Break* Strength Circuit 2 (10 min) AB format, 45 seconds on, no rest between moves, 2 rounds. 15 seconds between sets  Inchworm Straight leg deadlifts Glute pulses  Goblet squats Glute up/overs Kettlebell swings *Water Break* Cool down (5 min) Hip rocker + thread the needle Seated hamstring stretch Cobra Lying quad stretch Deep glute stretch Lower trunk rotations Full body stretch

This is a short and efficient total body strength workout that will naturally start to feel like cardio, especially with the 30-second cardio bookend to each round. We complete 5 strength-based intervals followed by one shorter cardio interval and will make our way through that 3 times.  Equipment: Range of medium to heavy dumbbells (I’m using 9, 15, and 18 lbs) and a mat. Being that we will complete each exercise 3 times, this routine makes for a great opportunity to practice mental toughness! We see common movement patterns and cover major muscle groups so it’s a great way to buckle down and refine your form and mind-to-muscle connection. You’ll see me switching out my weights for each interval and, with 20 seconds of rest between each, there should be plenty of time to do so if needed.  Difficulty & Modifications Explained: This workout is rated a level 3 due to the exercises being highly scalable. Your choice of weights and whether or not you utilize the modifications shared will greatly influence the level of difficulty. Can you use the same weights in round 3 as you started with in round 1?! That’s my added challenge to you in this short and sweet workout.  xxErica  Warm-Up: 8 exercises, 40 seconds each (5.3 minutes) Doggies (One Side) Doggies (Other Side) Alt Lever + Toe Touch Crunch Push Up Lower + Cobra Rocks Alt Runners Lunge Forward Fold + Upright Row Step Out Squat Alt Hook Punches Workout: 5 strength exercises for 45 seconds active / 20 seconds rest, 1 cardio exercise for 30 seconds active x3 rounds total (about 19 minutes) RDL + Upright Row (2 x 18 lbs) Step Out Squat + Hammer Curl (2 x 15 lbs) Chest Press + Alt Toe Touch Crunch/Lever (2 x 18 lbs) Alt Runners Lunge + Close Row (2 x 9 lbs) Doggie Extensions (Switch Halfway) Alt Hook Punches + Elevator Squat **Water Break after Round 2 & before Cool Down** Cool Down: 8 exercises, 40 seconds each (5.3 minutes) Seated Forward Fold Upper Body Opener Supine Twist (Switch Halfway) Downward Dog from Elbows Low Runner’s Lunge (One Side) Low Runner’s Lunge (Other Side) Pigeon (One Side) Pigeon (Other Side) Pounds to Kilograms lbs = kg 3 = 1.3 5 = 2.2 6 = 2.7 9 = 4.1 10 = 4.5 12 = 5.4 15 = 6.8 18 = 8.1 20 = 9 21 = 9.5 24 = 10.8 25 = 11.3 30 = 13.6

Fitness Health Track’s 20 Minute Upper Body Workout allows you to effectively tone the chest and arms at home or on the road. This video uses only bodyweight exercises, a mat, and a set of dumbbells. If you don’t have access to dumbbells, you can also easily do all of these movements with a resistance band with a few minor adjustments. There are six exercises in total, and twelve repetitions each. The video routine consists of three rounds, followed by a short stretching routine for the muscles that you have just used. You get to decide just how difficult this home chest and arm workout is when you pick the size of the dumbbells that you use during the routine. An ideal dumbbell weight is one that makes it feel difficult to complete the last 2-3 repetitions of a set of any given exercise. However, make sure that you never sacrifice form for a heavier weight as you severely lessen the effectiveness of a move when you don’t execute it properly. In order to prevent any strains or injuries, always make sure that you have done at least 5 minutes of light cardio to get your muscles warm and ready to train. Do this routine up to 3 times a week, always giving muscles a day off (or two if they are still sore) for a chance to heal. It is a good idea to strength train an opposite, complimentary muscle group in those “off” days. In this case, you would want to train the lower body the day after doing this particular video. We estimate that this routine burns 130-175 calories. These numbers are just estimates as many variables factor in, including your lean body mass, body weight, baseline fitness level, gender, and more. You can increase the caloric burn of this workout video by using a weight that is on the heavy side and challenging for you to lift.

This total body routine focuses on using multiple muscle groups from upper, lower, and core — all at the same time — to give you an awesome comprehensive workout in a very short period of time. Though this workout is hard even without extra weight, we have included the use of dumbbells to get even more strength and toning gains as wells as a bump in calorie burn, of course. If you don’t have dumbbells, feel free to get creative, as you can use pretty much any weighted object in place of dumbbells as long as you can hold it in your hands. By focusing on multiple muscle groups at the same time, this routine has many added benefits aside from just increasing strength and burning calories. One of the most beneficial side effects is that this type of routine can build coordination and balance and even improve your body’s ability to determine its spatial orientation, its proximity and orientation from one limb to another, and from your body to surrounding objects. This may seem trivial, but having an improved ability to perceive where one’s body is in space is what makes elite athletes so agile, fluid, and able to move easily from one type of movement into another. Though this routine by itself will not make you an elite athlete, it is most definitely a step in the right direction. What most people will be excited about rather than improved spacial orientation, is the fact that when you work multiple muscles groups at the same time you also increase your ability to burn calories. Keep in mind that because of the use of dumbbells, the number of calories burnt per minute can be greatly different depending on the amount of extra weight you are using (if you are using extra weight at all). With that said, the following average calorie burn can be lower if you don’t use weight and can be higher if you use really heavy weight (over 20 lb for any given exercise). The average burn you can expect from this workout is 8 calories per minute on the low end and closer to 14 calories on the high end — and that includes the warm up and cool down in that average. That will give you a total of 320 to 560 calories burnt with this 40 minute routine. Below is a written version of the video above showing which exercises are used. Remember, this workout also has a warm up and cool down not shown here. The main routine is done in an AB, AB format with two exercises at a time, each being done for 10 repetitions each twice through. Reverse Lunges + Three Rear Leg Lifts Clean and Press Step Up + Knee with a Curl to Overhead Press Single Leg Assisted Lunge with a Static Curl Weighted Bridge Static Bridge with Chest Fly (or Chest Press) Static Bridge with a Skull Crusher Single Leg Oblique Jackknife (weighted) Deadlift with a Close Dumbbell Row Calf Raise with Alternating Side Leg Lift