Morning Essentials

Intense Duration 30 minutes

Do this workout

Added By
Csi Freeman

Public

Description

Get Amazing arms, abs and legs! Workout for just thirty minutes. Get muscular all over Do this after a good warm up. Get a workout mat and dumbbells ready before you start. Do it alternative days to gain more muscles. If you feel resting more, continue working out in rest time.

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✓ Scheduling to fit your busy lifestyle

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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.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 6

Exercises

Set 1: 1 round

Bent Over Row

30 seconds

Rest

10 seconds

Alternating Dumbbell Curls

30 seconds

Rest

20 seconds

Dumbbell Front Raises

30 seconds

Rest

15 seconds

Tricep Extensions

30 seconds

Rest

20 seconds

Crunches

40 seconds

Rest

20 seconds

Bicycle Crunches

1 minute

Rest

30 seconds

Split Abs

40 seconds

Rest

1 minute

Bottom to Bottom Squats

25 seconds

Rest

20 seconds

Wall Sits with Leg Lifts

30 seconds

Rest

20 seconds

Push-Ups

20 seconds

Rest

15 seconds

Hammer Curls

30 seconds

Rest

15 seconds

Russian Twists

20 seconds

Rest

15 seconds

Dumbbell Front Raises

30 seconds

Rest

15 seconds

Bent Over Row

20 seconds

Rest

10 seconds

Posture: slight forward lean, back arched, head facing forward.

Kettlebell Swings

20 seconds

Rest

10 seconds

Tricep Extensions

30 seconds

Rest

40 seconds

Sit-Ups

55 seconds

Rest

30 seconds

Bicycle Crunches

1 minute

Rest

30 seconds

Russian Twists

1 minute

Rest

30 seconds

Elbow Plank

1 minute

Rest

30 seconds

Hammer Curls

30 seconds

Rest

20 seconds

Single-Leg Squat Touchdowns

30 seconds

Rest

30 seconds

Bent Over Row

20 seconds

Rest

10 seconds

Dumbbell Front Raises

30 seconds

Rest

10 seconds

Alternating Kettlebell Swings

20 seconds

Rest

20 seconds

Tricep Extensions

30 seconds

Rest

10 seconds

Kettlebell Swings

20 seconds

Rest

15 seconds

Crunches

30 seconds

Rest

10 seconds

Russian Twists

1 minute

Rest

30 seconds

Vertical Leg Crunches

40 seconds

Rest

30 seconds

Supermans

30 seconds

Cobra

20 seconds

Child's Pose

20 seconds

Cat Cow

40 seconds

Corpse

20 seconds

Workout Discussion

15 Apr

Alice W.

great well rounded workout! i like the breaks because it allows for transition time and i just started some of the exercises earlier if i had extra time.

07 Feb

Csi F.

Thank you! True there are more breaks...but you can always continue the workout on breaks if you feel there are too many :-)

06 Feb

Rob M.

A decent workout for adding in some arm stuff. More breaks than necessary but I definitely needed the breaks after the minute of bicycles and Russian twists.

28 Jan

Csi F.

Comments Welcome