February 05, 2020 4 min read
Karrah is back again! 💥This full-body workout contains three circuits that will work all your muscles. Each circuit is made up of four rounds of three different exercises with 10 reps each. Focus on form and endurance during this workout and feel the burn after.
Karrah is wearing The Ultimate in White, $65.
CIRCUIT 1: 4 ROUNDS
10 PUNCH JACKS (per side)
Stand upright with your legs together, arms at your sides with a dumbbell in each hand. Bend your knees slightly and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Punch your right arm out directly across your body. Jump back to starting position. Repeat with alternating arms with each jump out.
10 HALF MOON PUNCHES
Start in a straight standing position, feet shoulder-width apart and spine aligned. Arms at your side with a dumbbell in each hand. Raise one arm overhead and side bend to one side without twisting your hip or your spine. Flex the opposite arm and punch downward. Quickly return to your starting position, alternate arms, and bend at the opposite side. Repeat.
10 V PULSES
Stand with your feet shoulder-width apart and hands holding a pair of light dumbbells at your sides. With palms facing out bend your arms at the elbow creating two V's on each side. Raise the dumbbells laterally in order to make your arms parallel with the ground. Squeeze your shoulder blades together and hold for a one count at the top. Bend your arms at the elbows bringing your arms back to the V shape on both sides. Repeat.
CIRCUIT 2: 4 ROUNDS
10 OUT & UP JACKS
Beginning in the same position as the punch jacks -- stand upright with your legs together, arms extended straight in front of you with a dumbbell in each hand, palms facing inward. Bend your knees slightly and jump into the air and land with your feet about shoulder-width apart. As you do, keeping your arms straight and locked, swing your arms out to the side at about shoulder height. Upon jumping your feet back in, raise your arms directly overhead. Jump your feet back together, lowering your arms back to your side at shoulder height. Repeat the entire movement.
10 SIDE DIPS WITH ROW (per side)
Stand with your feet hip distance apart, holding a dumbbell in each hand and arms directly by your side. Your left palm should be facing inward, while your right palm should be facing the back wall. Slowly bend to the left side of your body, grasping onto the dumbbell until you feel a tension on your obliques and hold for a few seconds. While bending your body, also lift and bend your right arm. Return to the starting position. Complete 10 repetitions and switch to the opposite side.
10 LATERAL RAISE VARIATIONS
Stand with feet apart, holding a dumbbell in each hand, palms facing each other. Keep your back straight, brace your core, and roll your shoulders back. Slowly swing your arms straight out to your sides. Once each arm is fully extended to the side, squeeze your shoulder blades together for a few seconds, then slowly bring arms back together. Next, retaining this posture, lift the dumbbells out to the sides palms facing down this time, going no higher than shoulder height. Gradually lower dumbbells to the starting position. Repeat alternating variations.
CIRCUIT 3: 4 ROUNDS
10 POWER JACKS
Stand with feet hip-width apart, knees soft, and toes pointed outward. Hold one dumbbell with both hands in front of hips with palms facing thighs. Keeping spine in neutral position and squeezing shoulder blades, start sending the hips back. Lower dumbbells in front of shins, keeping them close to the body. Once they pass the knees, do not allow the hips to sink further. In a fast motion, jump feet together brining dumbbell to the center of your chest for one breath, then bringing dumbbell overhead with arms fully extended and jumping feet back out to hip-width apart. Then, jump feet back together and position dumbbell to center of chest, and back to starting position. Repeat.
10 STRADDLED SIDE EXTENSIONS
Begin in a straddle position. Hold a dumbbell straight over head with one arm, with the inside of your elbow glued to your ear. Slowly trace the opposite hand down the leg, keeping your knees slightly bent. Pause for a moment. Raise back up to the starting position focusing on only using your glutes and hamstrings to pull your torso back up. Try to hold that dumbbell in the same spot the entire time and keep your obliques engaged.
10 HAMMER CURLS TO OUTWARDS CURLS
Stand straight up with a dumbbell in each hand, holding them alongside you. Your palms should face your body. Keep your feet hip-width apart and engage your core to stabilize the body. Keep your biceps stationary and start bending at your elbows, lifting both dumbbells. Lift until the dumbbells reach shoulder-level, but don't actually touch your shoulders. Hold this contraction briefly, then lower back to the starting position. Next, turn your elbows outward so your palms face away from the body. Simultaneously curl both dumbbells up toward your shoulders. With control, release them back down to your sides. Repeat alternating variation.