Three Fresh Workouts - Upper Body, Lower Body & Abs
Equipment needed
Dumbbells, mini band, yoga mat (optional)
Refresh your fitness routine with these new moves from #NOWWellness influencer Kasey Brown!
Core and abs workout
One round:
- Dumbbell Single Leg Knee Ups x10 Reps each side
- Reaching arms back with dumbbell, sit up and meet your knee at the top of the movement (dumbbell is at calf).
- Knee 2 Elbow + Plank Jacks x10 Total
- From bent-arm plank position, touch each knee to elbow followed by 2 plank jacks.
- Sprinter Abs x20 Reps
- Sit up (from lying flat on back with arms overhead) to sprint running position.
- Shoulder Taps + Plank Walk x 10 Total
- From straight-arm plank position, tap each shoulder followed by plank walk down the mat. Repeat back and forth down the mat 10 times.
- Mini Band Bicycles x20 Reps
- Perform alternating bicycle sit ups with resistance band around shoe laces.
Repeat all moves for 3 rounds total.
Lower body workout
One round:
- Dumbbell Reverse Lunges x10 Reps each side
- Holding dumbbell overhead, reverse lunge with the same side leg.
- Dumbbell Power Jump Lunges x20 Reps
- Raising dumbbell overhead each time, drop into a power lunge and jump into the next.
- Mini Band Combo x3 Rounds
- Take 5 lateral side steps + do 5 squat jumps, then head back the other way.
- Mini Band Single Leg Deadlifts x12 Reps each side
- Place band under arch of foot to perform single leg deadlifts.
- Banded Bench Box Squat Jumps x15 Reps
- Get low – butt touches bench for each rep.
Repeat all moves for 3 rounds total.
Upper body workout
One round:
- Kneeling Two Arm Overhead Press x12 Reps
- Kneeling helps engage the core more during this exercise than standing.
- Dumbbell Pull-Through with Push-Up x10 Reps
- While planking, pull dumbbell through on each side and do 1 push up before next rep.
- Bridged Tricep Extension with Dumbbell-Holding Leg Drops x10 Reps
- Perform 10 tricep extensions in a bridge position (hips up) and then go right into 10 leg drops (hips down) while holding dumbbells overhead.
- Around-The-World Shoulder Presses x10 Reps
- On the way up, press weights with your palms out, then bring the palms towards you on your way down.
- Rear Delt Fly x12 Reps
- Perform rear delt fly with both arms while engaging your core.
Repeat all moves for 3 rounds total.
