Need a quick burn before you jump on those conference calls for the day? I know I do! Here’s a twist on one of our favorite and most popular workouts that incorporates biceps, chest, and triceps. It’s a quick full body routine that offers both upper and lower half movements to help your entire body feel energized and firm for the rest of the day. Make sure you move quickly between each exercise to keep your heart rate up and push yourself to complete the workout in 30 minutes.
Equipment: Kettlebell and medium-weight dumbbells
Length of workout: About 30 minutes
Warm up: Complete 20 kettlebell swings
Upper half work: Complete three sets of 15-20 repetitions of each exercise
Chest press
Bicep hammer curl
Tricep overhead extension
Crunches: 30 repetitions
Bottom half work: Complete three sets of 15-20 repetitions each
Curtsy lunge (15-20 repetitions each leg) with kettlebell in hand
Squat-dead lift combination with kettlebell in hand
Stationary single leg lunge (15-20 repetitions each leg) with overhead shoulder press (the single arm that presses up is the one on the side of the stationary, supporting leg; press up to work the shoulder at the same time that you rise up from the lunge)
Bonus: End with 25 chest pullovers. Don’t forget to tighten your core during this move to maximize your upper half work!
Looking for more at home workouts? Head on over to our SHOP tab, and purchase a week’s worth of customized workout routines for yourself or as a gift for a family member or friend. Stay active and healthy, everyone!
First image above: Shutterstock.
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