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This workout is great for those newer to the gym because you can stay in one spot the entire time which should help minimize any gym anxiety that may come up as your getting started on your fitness journey 🙂

It’s also possible to perform this workout at home if you have resistance, such as dumbbells, available to use.

Set a goal to hit this workout at least 3x per week for 1- 2 weeks. To level it up, try pushing yourself by increasing the amount of weight used by 5-10 pounds every 2nd or 3rd workout. For example, you use 5lb dumbbells the first 2 times you perform this workout and then increase to 10lb dumbbells on the third workout session, then again to 15lbs on the 6th workout session and so on.

Ready?Let’s get started!

Total body Workout:

Warm-up with about 10 minutes on the cardio machine of your choice – treadmill, bike, elliptical, etc. Keep a brisk pace, but maintain the ability to hold a conversation. Just enough to get your heart rate up and your body warm. (If you’re at home, go for a brisk walk around the block)

3 rounds
15 Air Squats
15 Dumbbell Walking Lunges
15 Step ups

3 rounds
15 Dumbbell Bench press
15 Bench Dips
15 Seated Dumbbell presses

3 rounds
20 crunches
20 leg raises
20 toe touches
40 bicycle crunches

Looking for more workouts? Ready to push it further? Check out our AB’s Fitness App Based Training Programs