Equipment Needed:

2 medium dumbbell weights (between 5 and 10 lbs each)
1 heavier dumbbell weight or kettle bell (between 10 and 20 lbs)
A space to move around!

Begin Workout!

Perform each workout for the designated time or the reps given. Push yourself to the max! This time is about YOU doing something that is solely for you.
This workout is designed to be completed 2-3 times – do whatever you can until you’ve used up all your gas!

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ONE: Hard Jumping Jacks

60 seconds
Think of a normal jumping jack, but instead of putting your arms all the way down at your sides, stop them when they’re parallel with the ground and go straight back up from there. You’ll feel this one in your shoulders!

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TWO: Lunges

20 per leg
When you lunge forward, make sure your knee is staying behind your toe.
*Make it harder: Hold 1 lighter weight in each hand OR hold 1 heavier weight in front of your body

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THREE: Hammer Curls

15 per arm – use your heaviest weights
Stand up straight with a dumbbell in each hand (or if you only have one – just alternate), holding them alongside you. Your palms should face your body. Keep your feet hip-width apart and engage your core to stabilize the body.

Keep your biceps stationary and start bending at your elbows, lifting both dumbbells (or one at a time).

Lift until the dumbbells reach shoulder-level, hold this contraction briefly, then lower back to the starting position.

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FOUR: Calf Raises

20 reps
Stand with your feet shoulder width apart. Lift your heels off the ground and put them back down – that’s one rep.
*Make it harder: Hold weights in each hand

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FIVE: Plank

60 seconds
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.

Ground toes into the floor and squeeze glutes to stabilize your body. Your legs should be working, too.

Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

Repeat 2-3 times