DAY 1- 30 MIN FULL BODY STRENGTH (The Grow Games) Full Body With Weights, Get Strong At Home

 

▸ Level: Intermediate ▸ Time: 30 Min ▸ Equipment: 2x dumbbells, I used 2x5 kg dumbbells for reference Workout: ▸ Block 1: Lower Body, 50 sec on, 10 sec off tempo goblet squats front squats reverse lunges lateral lunges reverse lunges lateral lunges ▸ Block 2: Upper Body, 50 sec on, 10 sec off plank row 1 arm thruster 1 arm thruster push up + row ▸ Block 3: Core Strength, 50 sec on, 10 sec off sit ups dumbbell knee raises high plank rocks dumbbell leg kicks sit up + press jackknife ▸ Block 4: Hold and Move, 50 sec on, 10 sec off squat Hold prisoner air squats squat hold squat + side step squat hold squat jumps ▸ FINAL CHALLENGE: 30 sec on, no rest body twists leg kicks deadbugs hollow + knee hug scissor kicks ab hold ▸ Cool Down: 20 sec on, 10 sec rest glute stretch glute stretch forward fold deep squat