Workout #1

Here is Workout #1 it is a 25 minute workout with 4, 1 minute breaks. It is a great workout for the whole body.

You will need a cleared out area so you don't run into anything, the area should be about 10'x10' according to your size.

Your clothing should not resist you in any movement's, so you should wear shorts and a t-shirt.

Get lots of water in your body so you don't dehydrate yourself.

You will also need need a pair of dumbbells, choose your weight accordingly, don't choose a weight to heavy for you.

You are all ready for the workout now so you can get after the workout!

Workout is Below,

• Air Squats (1 minute)
• ISO Squat (1 minute)
• Hands off Push-ups (1 minute)
• Back Extension (1 minute)
• Pop-ups (1 minute)

1 Minute rest at this point.

• Air Squats (1 minute)
• Squat Thrusts (1 minute)
• Push-ups (1 minute)
• Burpees (1 minute)
• Lateral Planks (1 minute, 5 seconds each side)

1 Minute rest. The next set you use dumbbells.

• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• Lateral Lunges (30 seconds)
• Rotating Overhead Press (30 seconds)
• Rotating Bent Over Row (30 seconds)
• Upright Rowing (30 seconds)
• Rotating Curl (30 seconds)
• 1-set of prone dumbbell row, 1 minute

1 Minute rest. On the next set you only use 1 dumbbell.


Use Right arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

Use Left arm,

• Around the World (30 seconds)
• Single Arm Swing (30 seconds)
• High Pull (30 seconds)
• One Leg Single Arm Row (30 seconds)
• Diagonal Press (30 seconds) 

 1 minute rest.

• Twisting Floor Press (1 minute, left arm)
• Twisting Floor Press (1 minute, right arm)
• Half Get Up From Floor (1 minute each, left arm) (hip heist motion)
• Half Get Up From Floor (1 minute each, right arm) (hip heist motion)
• Prone Dumbbell Row (1 minute, both of the dumbbells needed)

There is the end of Workout #1. 

Note: You should always do both sides of your body, your body needs balance. Do not over exercise and cause injury, it will set you back in training and that is the last thing anyone needs.