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July 3, 2022

40 min HIIT & CORE Workout with weights woohoo. If you have dumbbells - GREAT, if not... grab two bottles or bags of rice... something from your kitchen cupboard will do the job! No excuses, let's burn calories together, it's a good day to push it to your limit!! Let's do

▸ Muscles Worked: Full Body Cardio + Toning
▸ Time: 40 Min + Cool down stretches
▸ Equipment: Dumbbells (I’m using 2x 5kg for your reference)

▸ Warm Up 30 sec on, no rest
Reach Up + Forward Fold
Big Arm Circles
Squat + Hamstring Stretch
Standing Toe Taps
Good Morning + Squat
Warm Up Run
Wide Leg Toe Taps
Air Squats

Workout 40 sec on, 10 sec off
Goblet Squats
Jumping Jacks
High Plank Hold
Reverse Lunges
Jumping Jack Variation
Low Plank Hold
Squat + Lunge Combo
Pop Squats
Side Plank Right
Side Plank Left
One Arm Thruster Right
One Arm Thruster Left
Shoulder Taps
Side Squats
Alternating Dumbbell Swing
Up Down Plank
Dumbbell Sumo Squats
Sumo Pulses
High Knees
Dumbbell Deadlift + Row
Gorilla Row
Plank Jacks
Plank Row
Drop Off Sumo Squats
Squat Jacks
Curl + Press
Reach Up + Down
Dumbbell Swings

CORE 30 sec on, no rest
Bicycle Crunch + Toe Tap
Bicycle Crunch + Toe Tap
Bicycle Crunches
Leg Raises
Leg Raise Hold
Ab Crunches
Alternating Heel Taps
Low Plank Dips
Low Plank Climbers
Extended Plank Hold
Superman Pull Down
Superman Hold
Plank to Dolphin
Side Plank Leg Raises
Side Plank Leg Raises
Knee Tucks
Leg Raise + Hip Lift
Straight Leg Bicycle Crunches
Scissor Kicks

▸ Cool Down 30 sec on, 10 sec off
Knee Hug Right
Knee Hug Left
Forward Fold
Butterfly Stretch
Puppy Pose

Please remember that we are all different and that you can make this your own workout ♡ Take a longer break when you need to.

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D We S C L A We M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.