This Workout Sequence Does it All


Don’t have time for weights and cardio? No problem! This workout will get your heart pumping using super sets with dumbbell weights. Beginners, go through each exercise once, take a break and follow with one more round. Intermediate? Go through the entire sequence nonstop and repeat 3 times! If you’re a fitness expert, use heavy weights and do the entire sequence 5 times. Above all, have fun!


Forward Lunge with Lateral Raise

Start standing with dumbbells by your sides. Step forward into a lunge, bending your front and back knees deeply to about a 90° angle. As you do so, raise your arms straight out to the sides to form a T lateral raise. As you step back into starting position, lower your arms back down. Alternate sides for 20 repetitions.


Renegade Row Tricep Kickback

Start in a high plank position with two medium-weight dumbbells in each hand. Keeping your core very tight, raise one arm, bringing the dumbbell to about chest height. From here, extend the weight straight back into a tricep kickback extension. Then lower it down. Do the same thing on the other side. Repeat 10-20 times. The key here is to make sure you do not sway from side to side when you’re switching arms. Keep your core very tight and still during the entire exercise.


Dumbbell Slingers

Hold one medium or light dumbbell with your right arm. From standing position twist left into a low lunge (facing left) with the weight lowered towards the inside of your left knee. Then swing your right arm up in across your body high over your head and twist out of the lunge as you extend your right arm across your body. Your left-hand should follow it with about a foot lagging behind. Finish in a high chop position by slapping the end of the dumbbell with your left hand. Then return back into the low lunge; twisting across your body the same way. Repeat on the other side. Do about 12 reps each side.


Frog Burpee Jump with Bicep Curl

From a standing position, bend over to place dumbbells right in front of you. Keeping your hands on the weights, jump your legs back into a high plank position. Do a push-up, then jump your legs forward wide around the outside of your hands so you are in a wide, low squat. Bring your upper body upright using the strength of your abs. Keep your legs bent in a low squat position and perform a bicep curl. Place the weights back down on the floor and repeat the sequence. Do 10-20 repetitions.


Warrior 3 Reach Outs

Start standing tall. Holding light dumbbells at your sides, tilt your upper body forward as you reach your right leg straight back behind you and arms overhead until you form a perfect T. Pause for one second and then return to center. Alternate legs 10-12 each side.


Chest Fly with a Leg Raise

Lay flat on your back with your legs straight out in front of you. Engage your abs and pull your bellybutton in so that your lower back presses hard into the floor. Raise your legs straight up into the air. At the same time, bring the weights in your hands together into a chest fly. Open your arms back down into the starting position and slowly lower your legs back down with control. Focus on keeping your belly pulled in tight and lower back pressed into the floor to keep your abs contracted. Do 10-15 repetitions with medium weight dumbbells.


Side Lunge to Reverse Lunge Super Set

Hold a set of heavy dumbbells at your sides. With your right leg, step sideways into a side lunge position. Make sure to keep your body weight in the right leg by bending only your right knee. Keep your left leg straight, then push off your right leg back to your starting position. Step backwards with your left leg into a reverse lunge. Return to the starting position and continue the sequence (right side lunge, left reverse lunge) for 10-12 repetitions. Repeat this exact sequence by doing a left side lunge followed by a right reverse lunge 10-12 times.


Laura Conley, Fabletics Master

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