Workouts

Please complete the amount of Sets and Repetitions and/or Durations on the cards of your chosen category below for the full workout


Burn

Woman doing plank row with dumbbell on mat at home
High Knees

Sets: 4
Duration: 30 seconds

Rest: 30 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
Woman doing plank row with dumbbell on mat at home
V-Crunches

Sets: 4
Duration: 30 seconds

Rest: 30 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
Woman doing plank row with dumbbell on mat at home
Single Leg Squats on Exercise Ball

Sets: 4
Duration: 30 seconds

Rest: 30 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
Woman doing plank row with dumbbell on mat at home
Push Ups

Sets: 4
Duration: 30 seconds

Rest: 30 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise

Build

Woman doing plank row with dumbbell on mat at home
Dumbbell Plank Rows

Sets: 4 - 6
Reps: 10

Rest: 30 - 60 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
woman doing dumbbell lunges at home on mat
Dumbbell Forward Lunges

Sets: 4 - 6
Reps: 10

Rest: 30 - 60 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
woman doing dumbbell bicep curls at home
Standing Bicep Curls

Sets: 4 - 6
Reps: 10

Rest: 30 - 60 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
Woman doing plank row with dumbbell on mat at home
Dumbbell Plank Rows

Sets: 4 - 6
Reps: 10

Rest: 30 - 60 seconds
(between each set)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise

Stretch

woman doing stretch on floor
Child's Pose Stretch

Type: Static Hold

Duration: 30 - 60 seconds

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
man stretching at home
Tricep Stretch

Type: Static Hold

Duration: 15 - 30 seconds
(repeat for each arm)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
woman stretching chest muscles on sitting on mat
Chest Stretch

Type: Static Hold

Duration: 30 - 60 seconds

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise
woman stretching neck at home
Lateral Neck Stretch

Type: Static Hold

Duration: 30 - 45 seconds
(repeat for each side)

INSTRUCTIONS

Instructions

×
  1. Start the exercise
  2. Do the exercise
  3. Finish the exercise