45 Minute Full Body Strength and Cardio Workout | Dumbbells and Bands | Trisets

Grab dumbbells, a mini band, and a mat for this 45 Minute Strength and Cardio Workout. I also recommend having hydration around as well. For resistance reference I have a pair of 25lb, 20lb, 15lb, 10lb, 5lb, 3lb dumbbells, a heavy latex mini band, and a light latex mini band. Keep in mind that you and I are different, so you may need to go heavier than me to feel challenged OR you may need to go lighter than me in order to keep good form..so find a weight selection that feels challenging for you while maintaining really great form!
We will perform tri-sets during today's workout. We perform each tri-set twice. During the first round we will perform a lower body strength exercise for 75 seconds then immediately perform an upper body strength exercise for 75 seconds. We will then have 15 seconds to prepare ourselves for 60 seconds of a cardio exercise. During round two, we shave off a little time and perform 45 seconds lower, 45 seconds upper, and 30 seconds cardio.
There is jumping in some of the cardio exercises. If you would like to make it low impact, omit the jump or keep one foot on the ground at all times. This one is quite fatiguing. If needed, drop your resistance during the exercise to something lighter or take it to BW only. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat with and let’s get to work!
🤜❤️🤛
(Mic went out unkownigly during second to last tri-set. Voice over was recorded during those tri-sets)
Let me know how it goes in the comments below!
Skip to 3:20 to begin
Workout time: Approx 47:30
Advanced 30 Day Program: • Advanced At-Home Stren...
Month 1 30 Day Workout Program: • Month One: 30 Day Work...
Month 2 30 Day Workout Program: • Month Two: 30 Day Work...
Month 3 30 Day Workout Program: Month 3 30 Day Workout Program: • Month Three: 30 Day St...
Month 4: • Month Four: 30 Day Wor...
Month 5: • Month Five: 30 Day Str...
Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
The Workout
Rd 1 75 seconds lower/ 75 seconds upper/ 15 sec / 60 seconds cardio / 15 sec
Rd 2 45 seconds lower/ 45 seconds upper/ 15 sec / 30 seconds cardio / 15 sec
Mini Band Donkey Kicks, Left
DB Prone Shoulder Press/Around the World
BW inchworms
-
Mini Band Donkey Kicks, Right
Mini Band Prone Superman to Pulldown
Mini Band Jumping Jacks/Knee-In Combo
-
DB Bridges
DB/Mini Band Chest Press
BW Butt Kicks/High Knees
-
DB Reverse Lunge to Squat, Left
DB Curl to Arnold Press
BW Side Shuffle to Punch
-
DB Reverse Lunge to Squat, Right
DB 8 Way Raise
BW Heismans
-
DB RDL
DB Clean to Press, Left
BW Fast Feet Out and In
-
DB Goblet Squat
DB Clean to Press, Right
BW Jump Back Plank to Calf Raise
-
Plank Burnout
Additional Add-Ons to Compliment this Workout:
Stretch
20 Minute Lower Back Stretch (gentle, relaxing): • 20 Minute Lower Back R...
15 Minute Hip Stretch: • 15 Minute Stretch for ...
15 Minute Daily Stretch (Full Body): • 15 Minute Daily Full B...
Abs
10 Minute Abs: • 10 Minute Ab Workout |...
10 Minute Lower Ab Workout: • 10 Minute Lower Ab Wor...
20 Minute Full Core Workout: • 20 Minute Full Core Wo...
Tag me in your posts & stories on IG: @lariemidkiff
Follow "Fit By Larie" on Facebook!
Join the private FB group Fit by Larie (this is a great way to ask your questions when more context is needed!)
MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstriped

[@stephenduchemin3072]

A lot of us can sympathize with your mic...I, too, died during this workout 😆 Loved it, Larie; thanks for the butt kicking!!

[@FitbyLarie]

😂 this made me chuckle

[@marti9930]

I love Laurie’s workouts just got my TRX loving it, forget the gym !

[@juliajones7779]

I just love this lady💗💪. Her routines are unique and give you a major sweat sesh 🥵. Thank you for these awesome videos 🙏

[@marienguyenova3671]

Thank you Larie for brightening up my day....I am struggling so much this year with my final state exams in medical school and I your workouts saved me from taking antidepressants. So thank you for making these videos for us for free...as a student I appreciate it so much.

[@christinelamb1167]

Hard workouts are such a great mood enhancer, aren't they? Especially with Larie!

[@FitbyLarie]

Wow! Thanks for letting me be apart of your fitness journey. I’m so happy this has also helped you mentally, as it makes a lot of us feel better, myself included. You’re amazing. Keep up the great work and I’ll keep putting out free workouts 😀❤️

[@geoffalpert3678]

@@christinelamb1167🍑👀MILF

[@ewornazus]

I love your approach, Larie. By coaching form and appropriate modifications, modeling challenge, and demonstrating female strength, you provide an alternative to pseudo-fitness hype on the internet. Thanks!

[@karensmart461]

Just did this with my daughter(23) for Mother's Day! THANK YOU -sweatfest

[@christinelamb1167]

A sweatfest for sure! 😅

[@FitbyLarie]

Omg how amazing and sweet! Happy belated Mother’s Day!

[@meredithklacking7701]

I look forward to every Saturday because I know there’s some new Larie! Thank you!!

[@FitbyLarie]

Aww. This made my heart happy! Thanks for working out with me 🤜❤️🤛

[@sarasantacruz5956]

I never knew I could *love* a workout!?! Just finished it for the 3rd time. Dripping sweat. thank you Larie!❤

[@tanyaallen3739]

Wow - you are always my go-to when I want a challenging workout... but this was next level! Thank you!

[@Mina92929]

Wow, wow, wow😅😅! Thanks for another amazing work out, Larie!!

[@laurad.7065]

So tough, but you're right, where did the time go? This was an amazing sweat sesh. Thank you SO much!

[@FitbyLarie]

Glad you enjoyed it!

[@christinelamb1167]

Larie, this workout was great! I am so sweaty right now, and I feel fantastic! 💦 I like this format you've been using for the past few workouts. Starting out using the band for glute activation at the beginning gets those muscles warmed up and ready to work! 👍 And I love the mix of strength and cardio, with varying interval times for the strength exercises. 45 minutes to an hour is my sweet spot for workouts, and this one was just right! 😁

[@KonstantinosPlatis]

Excellent Larie 💪🦵🔥🔥🔥🔥🧨💣👌 thanks alot 🙏🙏👏

[@lisasherman4730]

You’re the absolute best…thank you for sharing your expertise 😊

[@dorianmerrill]

I made it to the end and it was well worth the minor technical difficulties Larie 😉!

[@masharostova6497]

Loved this one! Many thanks!!❤

[@jillmalusky5044]

Another awesome video! I almost gave up after work to go veg out on the couch but I gently told myself, no, go do a little workout with Larie. You won't be sorry. And I'm not! Now, to the couch.

[@cindypgambino]

Awesome! So very awesome

[@kathleentoledo1348]

I can’t wait to try this ..

[@HelenBeeYoga]

Another great workout, thank you 😊

[@louannepasquarella3465]

Thanks for mixing it up. You kept me challenged and motivated. Variety keeps me engaged. Really appreciate you Larie!

[@malsalihi1938]

Great workout. Thank you.

[@cindypgambino]

This was awesome

[@michelezeiser5871]

Your workouts are the BEST! Thank you for helping me get back into shape after having two kids. I was stuck in a rut for a while, but you brought me back to life! THANK YOU! ❤

[@FitbyLarie]

You rock momma!!!! Happy belated Mother’s Day!

[@AnnaWretling]

This one is sooooooo good🎉🎉🎉

[@cindypgambino]

So good!

[@chriswalker7972]

Thanks a lot. Will go for it tomorrow.

[@MrsJennowitz]

Another great workout!!! Thank you Larie ❤❤

[@KaterinaGiarmenitis-bo9qc]

Just finished the workout and I can admit you killed me with kindness though 😂😊❤❤❤

[@GiangHoang-pf4vy]

Amazing!!! WOW 🥵 Thank you so much ❤️

[@zarinhamartins2731]

Nossa que maravilha de treino... seguidora nova.. obg

[@urgiyeh]

I do that until 26 minutes, it was hard to me , I will boost my self to do all of that , thank you sweetheart 😇🙃

[@ElizabethJimenez-we3jv]

❤very Good

[@ІринаЯременко-ц1з]

🔥🔥🔥💖💖💖🥰

[@clarewalters5189]

Hi, I’ve just subscribed to your channel. I’m 44 perimenopause and have noticed my strength is dwindling. I’ve read Stacey Simms book next level. She suggests perimenopause/menopause woman need to lift heavy and less reps. I’m looking for strength workouts to follow. Can you recommend any of yours? Many thanks 🙂

[@ІринаЯременко-ц1з]

thanks for the training, during the missile threat I become stronger and not afraid of death. Glory to Ukraine, thanks friends

[@angelamarshall2701]

Awesome as always!! ❤ thanks sooo much 🎉