If you work out in the morning everyday then you’re one of the few people who start their day right.

That’s because morning exercise boosts your metabolism and improves circulation – giving you energy for the whole day, while also getting you in shape and fit.

Today’s total body workout is designed to work all the major muscle groups in your body and it must be done every morning, for at least 3 to 4 weeks.

This is the way to give your day a jumpstart, burn calories and get fit in just 11 minutes a day!

Make sure to subscribe to Roberta’s Gym channel if you want to receive new video workouts like this one regularly everyday, Monday to Friday.

Good luck and let’s begin our morning workout routine!💪❤️

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Women’s Athletics | Morning workout https://youtu.be/lC8Ja_hlpAQ

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In this 35 Min Full Body Kettlebell Workout We will be focussing on controlled movements and targeting specific areas. There will be 8x bundles of 5x movements focussing on Upper Body Pull – , Upper Body Push- and Lower Body Movements. Every movement will be performed for 40 seconds and there will be a 15 seconds rest between the movements and a 30 second rest between each bundle.

You can simply SUPPORT the channel by LIKING this video and Leaving a COMMENT and letting me know how you have experienced this workout!!! Means a lot 🙌

In this Workout I am using a 12kg (Blue) 16kg (Yellow) and a 20kg (Purple) kettlebell.

The Gear that I am using:
https://www.amazon.com/shop/danielptfitness

You can Simply increase the intensity of this workout by using heavier kettlebells and/or increasing the volume of the workout by doing this routine for 2x rounds in a row.

Please make sure to do a proper warming up before starting the workout:

1.3x Bent over row & Up R (16kg)
2.3x Bent over row & Up L (16kg)
3.3x Bent over row & Clean R (16kg)
4.3x Bent over row & Clean L (16kg)
5.Pullover Alt. knee Tuck (16kg)

6. Slow Goblet Squat Side Tap (20kg)
7. Deadlift – Explosive DL & Catch (20kg)
8. RDL (20kg)
9. 2x RDL – 2x goblet Squats (16/20kg)
10.5x Swings – Touch (20kg)

11. Single Arm Overhead Press R (16kg)
12. Single Arm Overhead Press L (16kg)
13.Single Arm Chest Press Single Leg hold (R) (16kg)
14.Single Arm Chest Press Single Leg hold (L) (16kg)
15.Kneeling Explosive Upright Row catch – Overhead Press (16kg)

16. Reverse Lunge Twist R (16kg)
17. Reverse Lunge Twist L (16kg)
18. Staggered DL – Staggered Squat R (16kg)
19. Staggered DL -Staggered Squat L (16kg)
20. 3x 3x Staggered Take over Swing (16kg)

21. Alt. 3x Bent Over Rows (16kg)
22.Kneeling take Over curls (12kg)
23.Bent Over 2x 2x Back Pulls (12kg)
24.2x upright Rows – 2x Curls (16kg)
25. Swing High /Face Pull (20kg)
26.Sumo Squat (16kg)
27. RDL – Step To Sumo DL (16kg)
28. BHN (12kg) Wide Reverse Lunge
29. Alt. single Arm Deadlift (20kg)
30. Lateral Lunge Take Over (16kg)

31. Side To Side Push Up
32. Narrow Push Up
33. Narrow Press
34. Seated BHN Extension – Front Press
35. Explosive DL – Overhead Press

36. Uneven Squat – Rev. cross Lunge R (16kg)
37. Uneven Squat – Rev. cross Lunge L (16kg)
38. Swing Lunge Catch R (12kg)
39. Swing Lunge Catch L 12Kg
40. Side to Side Swing (20kg)

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If you like to follow a weekly training plan, focusing on strength home workouts – join DanielPT’s HomeGym team (www.danielptfitness.com/homegym/). DanielPT’s HomeGym provides you with a weekly training plan including three additional fresh workout videos each week. We are focusing on strength workouts with kettlebells, long resistance bands and dumbbells. The workouts are 30-60 minutes workouts.
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Tighten and tone your upper body and abs without getting up and down off the floor in this 30 minute no repeats muscle burner workout.

You’ll need a variety of weighted dumbbells. I used a set of 5kg dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level

There is one circuit to complete. Work on each exercise for 45 secs work/15 secs rest
_____________________________________
1️⃣DB Clean & Press
2️⃣Alt Arm Lateral Raise
3️⃣Curl to Straight Arm Raise
4️⃣Bentover Fly to Lateral Raise
5️⃣X Body Punches
6️⃣2 DB Opp/Arm Knee Crunch
7️⃣Side Crunch (R) Side
8️⃣Side Crunch (L) Side
9️⃣Press to O’head Tri Ext
🔟Upright Row to Front Raise
⏸Shoulder Sweeper
🔟Alt DB Curl Combo
⏸Speed Curls
1️⃣Row to Tri Kick Back (L) Side
2️⃣Row to Tri Kick Back (R) Side
3️⃣Straight Arm Woodchop
4️⃣Around the World
Side Bend
5️⃣Side Bend
6️⃣Alt Knee Tuck
7️⃣Knee Repeater (L) Side
8️⃣Knee Repeater (R) Side
9️⃣DB Woodchop (R) Side
🔟DB Woodchop (L) Side
⏸DB Rotation
1️⃣Jack to Press
Workout Complete 🔥234 Calories

Love the workout and want to know how you can say thanks? ➡️ Click the link below to buy me a coffee (I take mine black 🙂 and support the channel! buymeacoffee.com/pennyb

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#standingworkout #armsandabs #garagefitnessgirl

If you like this checkout these ones next:
45 MIN STANDING CARDIO ARMS & ABS WORKOUT WITH WEIGHTS

TIGHT & TONED ARMS & ABS! 30 Minute Standing Dumbbell Workout ( No Crunches/No Planks)

**MY GO-TO GEAR & FAVOURITE THINGS I USE**
(When available, I use affiliate links and may earn a commission at no additional cost to you)

WEARING: Wearing Ryderwear Adapt One Shoulder Sports Bra (M) in Blush Pink & Vital Mid Length Scrunch Shorts (S) in Sky blue
*Use code: PENNY for 10% off * http://www.ryderwear.com/penny

WORKOUT MAT: https://lddy.no/w7fm. *Use code: garagefitnessgirl10 for $10 off*

KETTLEBELLS I USE: https://kettlebellkings.com?afmc=h0
Use Code: GarageFit10 for 10% off

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CAMERA: https://geni.us/ym0MO (Amazon Link)
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk

Thank You For Following Along
Penny xo

0:00 Introduction
1:03 Warm Up Towel Dislocates
2:03 Warm Up Towel Behind the Neck Press
2:33 Warm Up Twisting March
3:13 DB Clean & Press
7:13 DB X Body Punches
8:13 2 DB Opp Elbow to Knee Crunch
10:12 2 DB Side Crunch (L) Side
12:12 Upright Row to Front Raise
13:12 Shoulder Sweeper
18:12 Straight Arm Woodchop
21:11 72% Side Bend (L) Side
22:11 Alt Knee Tuck
25:11 DB Woodchop (R) Side
27:11 DB Rotation
28:11 Jack to Press

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Join me for this 35 minute Full Body Core and More with weights workout using either a set of dumbbells or a kettlebell or both. We will focus on working your entire body for strength, with an extra focus on core, but we will also be getting in some heart-pumping cardio and mobility as well. Options for all fitness levels. All you need for this workout is your weights, a mat, and a little space to move. Are you ready?
Let’s do it!

Get the BodyFit by Amy free monthly workout calendar and updates on all my new workouts by signing up for the weekly BodyFit Blast email here https://bit.ly/3MOgwPS

EQUIPMENT I’M USING TODAY
Workout Mat: https://bit.ly/3tiWDXF
Dumbbells/Kettlebells: 10, 12, 15 lb Dumbbells (4.5 – 7 KG) & 15, 18, 25 lb Kettlebells (7 – 11KG)
Top by: Target
Leggings by: Lululemon
Shoes by: APL
For BodyFit by Amy Gear: https://bodyfitbyamy.com/shop/

WANT MORE BODYFIT BY AMY??
Join the BodyFit Athletic Club! https://bit.ly/3rdRC0Y
Check out BodyFit by Amy Full Programs Here: http://bit.ly/2En0HvR
Get my Nutrition Guide Here: https://bit.ly/360sOPl
Follow me on FB, IG, and Twitter @BodyfitbyAmy
For an additional warm up start here:https://youtu.be/ZUDCMPzl738
For some extra cool down go here: https://youtu.be/lQZQC1M4l1E
For some extended stretching (cause we all need it) check this out: https://youtu.be/olB1GjAJ4eI

Thanks for showing up today! Great job everybody!!
AMY

DISCLAIMER
Please consult with your physician before beginning this or any other exercise program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

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Complete details for this workout: https://www.gymra.com/instaview/4FZCTPRyhCk
This heart pumping HIIT workout with weights will have you sweating bullets!
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