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Grab dumbbells, a medium-large exercise ball, and a mat for this 45 Minute Full Body Strength and Cardio Workout. For resistance reference I have a pair of 20, 15, and 5lb dumbbells. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form!
We will perform strength tri-sets during today’s workout. We perform each tri-set only once. The first exercise will be performed with dumbbells for 65 seconds. The second exercise will be performed for 60 seconds with the exercise ball, and the final exercise of the tri-set will be performed for 55 seconds and will be a bodyweight only cardio focused exercise. We will have 15 seconds to transition between exercises, and we will have a 30 second recovery before every new tri-set. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat and let’s get to work! 🤜❤️🤛

Recorded a Voice over for this workout.

Let me know how it goes in the comments below!
Skip to 2:15 to begin workout
Workout time: Approx 45:00

Advanced 30 Day Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVNgNWDAKujDzhemNZfkob-&si=7OVQGMB7Hivdb1AR

Month 1 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aX-AfPDIj6JSwAbmG-Tmw2L

Month 2 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aVSCS3C1F8PGg7DNw1yBftu

Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: https://youtube.com/playlist?list=PLkdaCg6IG0aUwXWuDjqzQ-Gz3MGHC3_x5

Month 4: https://youtube.com/playlist?list=PLkdaCg6IG0aVkOBn1EjSwJ3crB3e042Pd&si=7BbpYv4DWechD0n9

Month 5: https://youtube.com/playlist?list=PLkdaCg6IG0aUVNOub7bu59l2QltJki4pu&si=H3eaUcmVwbgjack1

Yogorilla Mats / Use code FITBYLARIE for 10% off: https://gorillamats.com (I’m using 7×5)

Equipment/ Clothing used: https://www.amazon.com/shop/fitbylarie?ref=cm_sw_em_r_inf_own_fitbylarie_dp_h66svXl4kkXOM

Workout – Exercise 1 DB 65 sec / 15 sec / Exercise 2 Ball 60 sec / 15 sec / Exercise 3 55 sec / 30 sec recovery

DB reverse crunch
Ball dead bugs (no ball, BW only dead bugs)
BW inchworm to shoulder taps (mod – perform shoulder taps on knees)

DB Reverse lunge to bicep curl (mod, lighten load and perform curl at top of lunge instead of bottom)
Ball Rollout to plank (mod, stay on knees; no ball, High plank knee taps)
BW Jumpback Plank to 8 Mt Climbers (mod – step back and 4 mt climbers)

DB Alt Hip Hinge Row with Iso Hold (Mod- starting position at bottom)
Ball Crunches (no ball – BW crunches on mat)
BW High Knees 4 slow, 8 quick (mod – slow pace down)

DB upright row to shoulder press (mod- lighten weight or perform shoulder press only)
Ball stir the pots (no ball – high to low BW planks off or on knees)
Jump back plank pushup to side plank (mod – step back and peform pushup/side planks on knees)

DB squat 1 to 1/4 rep (mod- reduce ROM)
Ball ham curls slow (rest/pause during set as mod; no ball – db prone ham curls)
Lunge Shuffle to Pulses (2) (mod- no jump, step back)

DB clean to press L (mod, lighten load)
Ball crunch to leg lower (no ball, BW crunch to leg lower)
Side repeaters L (mod- slow pace/ rest / pause)

DB clean to press L (mod, lighten load)
Ball Plank Knee Ins (no ball, perform BW slow Mt climbers)
Side repeaters L (mod- slow pace/ rest / pause)

DB bstance RDL L (mod, lighten load)
Ball single leg bridge L (no ball/mod BW single leg or bstance bridge on mat)
Lunge Calf Raise to Power Lunge L (mod -perform Lunge to Calf Raise only)

DB bstance RDL R (mod, lighten load)
Ball single leg bridge R (no ball/mod BW single leg or bstance bridge on mat)
Lunge Calf Raise to Power Lunge R (mod -perform Lunge to Calf Raise only)

DB double crunch (mod, lighten load/reduce ROM)
Ball toss (no ball – ball toss without ball)
Sprinter sit ups (mod- bicycles)

Ab Burnout BW only
Leg lifts 45 seconds (mod- shorten lever/bend knees)
Hip raises 35 seconds (mod – reduce ROM)
Flutter Kicks 45 seconds (mod – shorten lever/bend knees)
Pikes 55 seconds (mod – shorten lever and/or reduce ROM)
Bicycles to Leg Lift 65 seconds (mod – rest/pause and reduce ROM)
Assisted V Ups 55 seconds (mod rest/pause and/or do not extend legs)
Russian twists 45 seconds (mod – keep feet down and reduce ROM)
Bicycles, normal tempo (bend knees)
Boat hold, short

Tag me in your posts & stories on IG: @lariemidkiff
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Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)

MUSIC:

🎵 All songs are licensed from epidemic sounds and soundstripe

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– – Simone Biles return to Antwerp after 10 years
The US team lineups, plus a first timers reaction to seeing Simone’s yurchenko double pike in person.
– Details on Italy (they all hit beam), Netherlands, Great Britain, South Korea and South Africa
– Eythora Thorsdottir gave the funnest most real interview in the history of gymnastics?
– The Moorsaversary

Here’s how our event coverage works:
1. We give everyone the main headlines and latest news!
2. We continue our conversation exclusively with our Club members because they sustain us work and travel year around.
3. Want to hear rest of it and all the years of bonus content and interviews? All you have to do is Join the Club at gymcastic.com.

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Hey family! 🫶🏻

I launched a new full body workout plan in my app that you guys voted for. This total body workout workout plan is for all the busy people that still want to grow their muscle and achieve a higher muscle definition. STOP doing just Cardio or HIIT Workouts, if your goal is to improve body composition and performance! You won’t gain anything from it other than sweating a little bit. You need to make sure that you are sticking to a workout plan for minimum 4 weeks that allows for progressive overload (I’m explaining this in my video).

Let me know if you have any questions in the comments!

Enjoy the rest of your Sunday.

Stay strong & flexible. 💪🏼 🐍
Marie ❤️

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Start your muscle building or fat loss Journey👇🏼
Train with my App (The Art of Health App) 📲& get individualized macros on a weekly basis💪🏼 The app is available in Playstore & Apple Store in German. 🇩🇪

THE ART OF HEALTH APP (Download) – Trainingspläne und individuelle Makros👇🏼
○ iOS – Apple Store ► https://apps.apple.com/de/app/the-art-of-health/id1565967554
○ Android – Playstore ► https://play.google.com/store/apps/details?id=com.mariesteffen.taot&gl=DE

If you have any questions email us at: support@the-art-of-health.de

Solltest du Fragen zur The Art of Health App haben, kannst du dich jederzeit unter support@the-art-of-health.de an uns wenden. Schaue dir außerdem gerne die FAQs in der App unserer Homepage an. 🙂

Du weisst nicht welches Ziel du am besten wählen solltest: Muskelaufbau, Fettreduktion oder Gewicht halten?
Lade dir deinen Ziel-Guide herunter: https://mailchi.mp/the-art-of-health/ziel-guide

○ SUPPLEMENTS ► http://athleticgreens.com/marie

○ SUBSCRIBE ► https://www.youtube.com/channel/UCg6K…

○ INSTAGRAM ► https://www.instagram.com/mariesteff/

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○ CONTACT ► support@the-art-of-health.de

○ WEBSITE ► https://the-art-of-health.de

○ MUSIK ► http://epidemicsound.com

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#health
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