45 Minute Full Body Strength and Cardio Workout | Exercise Ball and Dumbbells | At Home

Grab dumbbells, a medium-large exercise ball, and a mat for this 45 Minute Full Body Strength and Cardio Workout. For resistance reference I have a pair of 20, 15, and 5lb dumbbells. 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 strength tri-sets during today's workout. We perform each tri-set only once. The first exercise will be performed with dumbbells for 65 seconds. The second exercise will be performed for 60 seconds with the exercise ball, and the final exercise of the tri-set will be performed for 55 seconds and will be a bodyweight only cardio focused exercise. We will have 15 seconds to transition between exercises, and we will have a 30 second recovery before every new tri-set. If needed, drop your weight during the exercise to something lighter and/or go at a different pace than what I am going at. You can also rest/pause during the set or physically hit the pause button if needed as well. 😀 So meet me on your mat and let’s get to work! 🤜❤️🤛
Recorded a Voice over for this workout.
Let me know how it goes in the comments below!
Skip to 2:15 to begin workout
Workout time: Approx 45:00
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Yogorilla Mats / Use code FITBYLARIE for 10% off: gorillamats.com (I'm using 7x5)
Equipment/ Clothing used: www.amazon.com...
Workout - Exercise 1 DB 65 sec / 15 sec / Exercise 2 Ball 60 sec / 15 sec / Exercise 3 55 sec / 30 sec recovery
DB reverse crunch
Ball dead bugs (no ball, BW only dead bugs)
BW inchworm to shoulder taps (mod - perform shoulder taps on knees)
DB Reverse lunge to bicep curl (mod, lighten load and perform curl at top of lunge instead of bottom)
Ball Rollout to plank (mod, stay on knees; no ball, High plank knee taps)
BW Jumpback Plank to 8 Mt Climbers (mod - step back and 4 mt climbers)
DB Alt Hip Hinge Row with Iso Hold (Mod- starting position at bottom)
Ball Crunches (no ball - BW crunches on mat)
BW High Knees 4 slow, 8 quick (mod - slow pace down)
DB upright row to shoulder press (mod- lighten weight or perform shoulder press only)
Ball stir the pots (no ball - high to low BW planks off or on knees)
Jump back plank pushup to side plank (mod - step back and peform pushup/side planks on knees)
DB squat 1 to 1/4 rep (mod- reduce ROM)
Ball ham curls slow (rest/pause during set as mod; no ball - db prone ham curls)
Lunge Shuffle to Pulses (2) (mod- no jump, step back)
DB clean to press L (mod, lighten load)
Ball crunch to leg lower (no ball, BW crunch to leg lower)
Side repeaters L (mod- slow pace/ rest / pause)
DB clean to press L (mod, lighten load)
Ball Plank Knee Ins (no ball, perform BW slow Mt climbers)
Side repeaters L (mod- slow pace/ rest / pause)
DB bstance RDL L (mod, lighten load)
Ball single leg bridge L (no ball/mod BW single leg or bstance bridge on mat)
Lunge Calf Raise to Power Lunge L (mod -perform Lunge to Calf Raise only)
DB bstance RDL R (mod, lighten load)
Ball single leg bridge R (no ball/mod BW single leg or bstance bridge on mat)
Lunge Calf Raise to Power Lunge R (mod -perform Lunge to Calf Raise only)
DB double crunch (mod, lighten load/reduce ROM)
Ball toss (no ball - ball toss without ball)
Sprinter sit ups (mod- bicycles)
Ab Burnout BW only
Leg lifts 45 seconds (mod- shorten lever/bend knees)
Hip raises 35 seconds (mod - reduce ROM)
Flutter Kicks 45 seconds (mod - shorten lever/bend knees)
Pikes 55 seconds (mod - shorten lever and/or reduce ROM)
Bicycles to Leg Lift 65 seconds (mod - rest/pause and reduce ROM)
Assisted V Ups 55 seconds (mod rest/pause and/or do not extend legs)
Russian twists 45 seconds (mod - keep feet down and reduce ROM)
Bicycles, normal tempo (bend knees)
Boat hold, short
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MUSIC:
🎵 All songs are licensed from epidemic sounds and soundstripe

[@gnarly2187]

In need of another 1 hr barre class please! you’re the best at them

[@stephenduchemin3072]

Almost 100K subscribers!!!! You have earned it! 💪🏻🔥

[@FitbyLarie]

Only thanks to all of you! ❤️

[@dedewilson1952]

LOVED the flow and using the ball. Kept me so engaged! More please!

[@angelamarshall2701]

Great challenge …and fun mix up using the ball! Thank you as always for your amazing creative workouts ❤💕❤

[@alora473]

Loved that format! Feeling whipped!! Love it.

[@ermanmutant8631]

Killer workout as usual Larie! love the use of the stability ball as well! thank you!

[@orlanjackson3423]

Great workout! You keep it fun.

[@dorianmerrill]

This was a fun challenge Larie, thanks!

[@eileennahan7830]

A really great no glitz workout. I loved it. Thank you

[@mauraconnor4267]

Dusted off the e-ball and then Larie kicked my butt with it. Loved this one!

[@amberl9758]

I loved this workout, very unique, esp with the ball work which was a nice challenge!

[@bethanybauk]

LOVED today’s!! It pulled me out if my rest day girl!! And I am a HUGE proponent of rest days!! 😂 Great session! Loved the mix of cardio and the cardio strength moves! Format was stellar! And the core ball moves 💥🔥 wowzers!!

[@stephenduchemin3072]

Saturday a** kicking complete...I love/hate this workout, Larie. Thanks for the humbling session.

[@FitbyLarie]

Way to go! 👏👏👏

[@karensmart461]

HOLY ****! That was an ab burner!

[@jeniabelleluna2523]

Love

[@jennypurple7]

Dang!! That one was tough 💀

[@MarcelloDiPiazzaWanderlingh]

🎉🎉🦾🦾🏋️🏋️🦿🦿👏👏👏👏♥️