Happy Friday!! Start the weekend off feeling GREAT (and sore) with this killer total body workout! The best part is that it can be done at the gym or at home – all you need is a dumbbell!

This is my go-to workout when I don’t feel like hitting the gym or am pressed for time. I can’t remember where I found this workout (I want to say, Self Magazine,) but I modified it for myself and added tricep pushups. This is a great workout to hit all your muscles and tone those little trouble areas. AND it only takes about a half hour! Trust me, you will be sore, and that’s one of the most satisfying feelings!

I tried to explain the structure of this workout as best as I could in the picture above, but here is the breakdown:

You will be doing a circuit of Dumbbell Swings, Goblet Squats, Pushups, and Tricep Pushups. The number of reps corresponds to the exercise in the circuit.

80 Dumbbells Swings, 40 Goblet Squats, 20 Pushups, 20 Tricep Pushups

40 Dumbbell Swings, 20 Goblet Squats, 10 Pushups, 10 Tricep Pushups

20 Dumbbell Swings, 10 Goblet Squats, 5 Pushups, 5 Tricep Pushups

40 Dumbbell Swings, 20 Goblet Squats, 10 Pushups, 10 Tricep Pushups

80 Dumbbell Swings, 40 Goblet Squats, 20 Pushups, 20 Tricep Pushups

…and you’re done!

I use an 8 lb. dumbbell for my dumbbell swings and goblet squats. Make sure you find the right weight for yourself, so that you can complete all the reps but still feel a burn. ALSO, it is important to have the correct form, especially for dumbbell swings and goblet squats. If not done correctly, it can be easy to injure yourself during these kinds of exercises. I always like to watch a tutorial on each exercise before I start a new workout, to make sure I am doing them correctly. (Side-note: if you’re using a light enough weight, feel free to swing the dumbbell over your head during dumbbell swings. This will engage you’re shoulders and back.)

The key to this workout is to make sure you are engaging your muscles on each rep- push powerfully through your legs during your swings, squat as low as you can during your goblet squats, push through your chest and engage you’re abs during your pushups, and slowly push through your triceps during your tricep pushups. Really make your muscles burn (you’ll know how much you pushed yourself, judging by how well you can walk the next day). I noticed I get more of a result when I slow down and concentrate on what muscle I’m using. To keep my results effective, I’ll do this routine about 2-3 times a week.

It may seem like alot of reps at first, but do your best and push yourself! Your beach body will thank you!

Loves! Xo

Tiny