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Free Moderate Workout

Ring the BELLS!

Moderate   30 minutes

Target Areas: Shoulders

Equipment: Dumbbells, Barbell, Box or Step

Ring the BELLS!
Tags
Full Gym Workouts Shoulder Workouts Dumbbell Workouts Barbell Workouts Box / Step Workouts
Description

Prepare to ring the bells (dumbbells that is) after a nice warm up to get the blood moving. This full body dumbbell workout is a great way to promote muscle mass while burning enough cals to keep the fat off. Ring the BELLS! is sure to get you in that holiday spirit, feeling toned & toasty! Be sure to have a set of dumbbells or soup cans handy.

Exercises

Set 1: 1 round
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
1 minute
Rest
Rest
10 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 seconds
Rest
Rest
20 seconds
Jump out, spreading your legs and snapping your arms to the sides.
Seal Jacks
1 minute
Rest
Rest
10 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconds
Rest
Rest
20 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
1 minute
Rest
Rest
30 seconds

Set 2: 2 rounds
Overhead Press
Overhead Press
1 minute
Rest
Rest
15 seconds
Keep your chin up, shoulders down, and back straight as you perform the squat.
Dumbbell Squats
1 minute
Rest
Rest
15 seconds
Bend at the waist, bend your elbows and pull the dumbbells to your rib cage. Start the row, by tensing up your back muscles first, then pulling with your lats before activating your biceps and deltoids.
Dumbbell Bent Over Rows
1 minute
Rest
Rest
15 seconds
Dumbbell Bench Step Ups
Dumbbell Bench Step Ups
1 minute
Rest
Rest
35 seconds

Set 3: 2 rounds
Chest Press
Chest Press
1 minute
Rest
Rest
20 seconds
Inhale as you lower the dumbbell back down slowly. Repeat on the opposite side.
Alternating Bicep Curls
1 minute
Return and repeat while alternating sides.
Dumbbell Lunges
1 minute
Rest
Rest
20 seconds
Dumbbell Side Bends
Dumbbell Side Bends
1 min 30 secs
Lower the dumbbells back down and repeat.
Dumbbell Lateral Shoulder Raises
1 minute
Rest
Rest
30 seconds

Workout Discussion

18 Jun
Very good workout, arms are aching the day after!
15 May
Very good one!
08 Dec
very cool!

Appears In

strength
Strength
cardio
Cardio

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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