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Equipment needed:One set of dumbbells and an exercise mat.
Who is this for?
NASM-certified personal trainer
:Anyone who wants a heart-pumping, efficient, fairly high-intensity workout that combines cardio and strength.
There are beginner-friendly, low-impact variations offered throughout.
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20 seconds of drop squatsagain, trying to go faster with more intensity.
20 seconds of jumping jacks.Be deliberate in how you are moving.
Bring your arms up consciously, and really jump your feet out wide.
Move as fast as possible.
NASM-certified personal trainer
Strength circuit
Grab your weights.
Use strong arms, pumping back and forth each time you switch legs.
Engage your core and move fast and strong.
For a low-impact modification, it’s possible for you to do a high knee march.
Repeat that cardio circuit once more in an all-out effort.
Beginners can keep the legs up higher off the mat to reduce some of the intensity.
Hug the knees to chestand rock side to side for 5-10 seconds.
Repeat the bicycle crunches and knee hug once more.
Cat-cow stretcheson your hands and knees.
Downward dog, pedaling through the feet with a few alternating little steps.
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