1. This workout begins with about 13 minutes of a dynamic movement, cardio warm up before taking you through a series of core and upper body strength exercise. You will need dumbbells, a light, medium and heavier tension level resistance band, and a bench (or you can use the edge up a couch. The length of the video is 45 minutes long, however actual workout time is about 40 minutes.

    # vimeo.com/79493883 Uploaded
  2. This workout involves four workout segments; Upper Body, Cardio, Core, Cardio. The last cardio segment is very short You will only need a set of somewhat challenging weighted dumbbells and a set of medium weighted dumbbells (for instance 20lb and 15lbs, or 15 and 10lbs, or 10lb and 8lbs). Your choice of the combo of dumbbells depends on your current level of strength. I suggest starting with a lighter combination and go from there. The cardio portion involves both forward and lateral movements without using any form of weights. All you need are feet that are willing to move and an open mind!. If any of these exercises do not feel comfortable to you, opt for walking or jogging in place.

    The video time includes my time spend explaining or demonstrating some of the exercises. Have fun with this one!

    # vimeo.com/78819624 Uploaded
  3. This 47 minute video with take you through a series of strength and cardio exercises that will challenge your core, upper and lower body. I've added a cardio component to this workout as well to keep that heart pumping and those calories burning. Please note that if any of the cardio component exercises are not comfortable for you, you can always substitute a stationary walk, march or jog. The workout I meant to challenge you, not hurt you, so you be the judge of whether or not you'd like to modify.

    The 47 minute video includes the time that I am explaining the exercise moves as well as short cool-down stretch routine.

    # vimeo.com/78340222 Uploaded
  4. This is a fairly fast moving, challenging, cardio, strength and core workout! The only equipment that you will need is a low box step, jump rope, a set of medium weight dumbbells and one slightly heavier dumbbell (which will only be used as support during an abdominal exercise). The 36 minute total includes my short demonstrations of the exercises.

    Please take note that during the first back step lunge to running balance pose exercise, I step back with my right leg but verbally cue the left leg. YOU WILL STEP BACK WITH THE RIGHT LEG TOO, just as I do on the video.


    SET #1
    Jump Rope
    Single legged Backwards Lunge to Balanced Running Pose (15s per leg)
    Push-Up to Side Plank
    Reverse Crunch

    Set #2
    Single Legged Rear Lunge to Crunch (15s per leg)
    Box Running or Box Jumps (low box)
    Crab Crawlers

    SET #3
    Mountain Climbers
    Low Lunge Side Stepping
    Dumbbell Boxing

    # vimeo.com/78737212 Uploaded

Dynamic Training Multi-Sport and Fitness Coaching

Martha Grinnell Plus

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