Toning Dumbell Workout..All Body

Let this workout motivate you to create your own circuits. I like to mix it up by going from an upper body move to a lower body move--a great way to keep the heart pumping. Work hard, only stopping for a sip of water after you have completed your first round. And if you do go outdoors, make sure to wear apparel that feels good and is functional.

Do the following exercises one after the other, with 20-30 second rests in between. Once you have completed all 11 exercises, repeat the circuit 3-4 more times. Beginners: Use light weights. Intermediate/advanced: Use medium to heavy weights depending on your goals.

1. Running - Get your heart rate going!
Find an area where you can do short sprints of approximately 30 feet. Walk back to the starting point and begin the next sprint.

Reps:
Beginners - 5 Sprints
Int-Advanced - 10 Sprints



2. Skating - Cardio plus strength
Stand in a seated squat position, with arms bent for balance. Quickly jump from side to side, with as little time as possible on each foot. Explode off and try to go as fast as you can while keeping your balance and concentrating on form.

Reps:
Beginners - 10 on each leg
Int-Adv - go for 20 on each leg


3. Split Squat - Glutes, thighs... oh my!
Stand with feet apart (one in front and one behind) with weight evenly distributed. Place dumbbells in hands and hang down by your sides. Slowly bend your legs, moving weights to the ground and back up, performing a single leg squat. Do all reps and then switch legs.

Reps:
Beginners - 6 on each leg
Int-Adv - 12 on each leg



4. Bicep Shoulder Press Combo - For pretty tank top arms
Stand erect with both feet on the ground. Grab dumbbells and begin with a regular bicep curl. At the end of the move do a shoulder press. Slowly lower back down and repeat the move.

Reps:
Beginners - 6 total
Int-Adv - 12 total



5. Stationary Lunge Bicep Curl - 2 in 1
Why not firm up your legs while you tone your arms with curls? Lunge forward with one leg, place weights down by the forward calf, and curl arms towards shoulders. Lower arms and repeat.

Reps:
Beginners - 3 on each leg, total of 6
Int-Adv - 6 on each leg, total of 12



6. Stationary Lunge Tri Kickback - 2 for 1 again!
Lunge forward with one leg, bend arms and place weights by the sides of your tummy; extend weights back until arms are straight. Lower and repeat.

Reps:
Beginners - 3 kickbacks, then switch legs for a total of 6
Int-Adv - 6 on each leg, total of 12 kick



7. Side to Front Shoulder Raise - Wake up those shoulders
Stand erect with weights by your hips. Raise weights out away from your sides trying to lift up until your arms are parallel to the ground, slowly move the weights so they are in front of you, and then slowly lower back down. That's one rep.

Reps:
Beginners - 6 total
Int-Adv - 12 total



8. Squat Row - Works butt and back
Lower into a squat position, leaning your upper body slightly forward with arms hanging down. Pull weights in toward your body, bending from the elbows until maxed out. Slowly lower back to straight arms. That's one rep.

Reps:
Beginners - 6 total
Int-Adv - 12 total



9. Toe Squat with Front Shoulder Raise - Balance and focus
Rise up onto toes and hold; raise dumbbells straight out in front until parallel to the ground. Slowly lower arms back down while remaining up on your toes. Repeat the move.

Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total



10. Side Toe Squat with V Shoulder Raise
Turn feet and knees outward. Rise up onto toes and hold; raise dumbbells diagonally out to a V until arms are parallel to the ground. Slowly lower back down while remaining on your toes and repeat.

Reps:
Beginners - 3 total
Int-Adv - 6 to 8 total


11. Straight Leg Deadlift
Stand upright with weights in hands, arms straight. Hinge at the waist, slowly lowering weights to your toes or the ground. Slowly raise back up and repeat. Keep knees bent slightly and back straight throughout the move.

Reps:
Beginners - 6 total
Int-Adv - 12 total