Nicole

Belinda

Who doesn’t love a full body workout?

All you need is dumbbells 💪🏻

Worlds Greatest Stretch

High Plank Shoulder Taps

- Begin in a supine position with arms and legs straight up
- Roll your shoulders off the ground and reach for your toes
- Roll back down and repeat

Toe taps

Warm Up

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

DB bicep curls

Bicep Curl Reverse Lunge

- Hold the dumbbell with palms facing the center of your body
- Keeping elbows close to your body
- Curl the dumbbell toward your shoulders 
- Pause at the top then lower under control  
- Switch arms and repeat

hammer curls

Hammer Curl Forward Lunge

Circuit 1

- Arm extended above shoulders holding a dumbbell
- Bend at the elbow lowering the dumbbell towards your head
- Fully extend up contracting your tricep

1 arm dumbbell skull crusher

Overhead Extension

Tricep Dips

Narrow Press

Circuit 2

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB deadlifts

DB deadlift to bent over row

-Stand with feet shoulder width apart
-Lower into the bottom of a squat 
-Start standing back up and stop short of full extension 
-Pulse for desired reps

Squat pulses

Reverse Lunge High Pull

Circuit 3

Forward walk to Squat Jump

Lateral Hop

Alternating Knee in Crunch

Finisher

W3/D4:  Full Body Sculpt

W1/D1 Arm Sculpt

W1/D2- Booty Sculpt

W1/D3 Cardio & Core Sculpt

W1/D4:  Full Body Sculpt

W1/D5 Slow Sculpt

W2/D1 Arm Sculpt

W2/D2- Booty Sculpt

W2/D3 Cardio & Core Sculpt

W2/D4:  Full Body Sculpt

W2/D5 Slow Sculpt

W3/D1 Arm Sculpt

W3/D2 Booty Sculpt

W3/D3 Cardio & Core Sculpt

W3/D5 Slow Sculpt

W4/D1 Arm Sculpt

W4/D2 Booty Sculpt

W4/D3 Cardio & Core Sculpt

W4/D4:  Full Body Sculpt

W4/D5 Slow Sculpt

W3/D4: Full Body Sculpt

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W3/D4: Full Body Sculpt

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