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October 30, 2019

Shred and dance it out with this tempo-based At Home workout! Pick out some upbeat songs and try to match the tempo of each exercise with the rhythm of the music!

Do each exercise for 1 minute straight and then move to the next one. Repeat entire workout 2x. Karrah recommends using 5 pound dumbbells!

 

Karrah is wearing The Flex in Black, $69. 

 

Side Step + Shoulder Press

Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. Step your lead leg to the side and bring the other foot to meet it. Switch the direction as you alternate touching side to side. Maintaining strict technique, with each step extend through the elbow to raise the weights together directly above your head. Repeat.  

Side Dips + Upward Row (1 min per side)

Stand up straight while holding a dumbbell in each hand, with your left palm facing your torso, and your right arm extended in front of you with a slight bend at the elbow. Keep your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side, and use your side shoulders to lift the left dumbbell as you exhale. The dumbbell should be close to your body as you move it up, then hold for a second and come back up to the starting position as you exhale. Repeat. 

Side Steps + Bicep Curl

Begin standing with your feet shoulder width apart, and dumbbells in each hand at arms length. The palms of your hands should be facing your torso. While holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. After a brief pause, begin to lower the dumbbells back down to starting position. While doing so, step with your lead leg to the side and bring the other foot to meet it. Switch direction with each girl. Repeat. 

Lateral Lunge + Dumbbell Cross Body Row (resting arm holds a curl) (1 min per side) 

Stand tall, feet hip-width apart, dumbbell in left hand. Step out laterally with right leg, allowing right knee to bend 20 degrees. Simultaneously shift all your weight to your right leg as you reach your left arm in front of your right foot by hinging at your hip joint without rounding your back as you lean forward and reach across your body. Explode out of the position to return to starting position. Repeat for desired reps and switch to other side. 

Tricep Push-ups

Begin in plank position with your hands directly below shoulders, fingertips pointed inward, your neck and spine neutral, and your feet together. On the descent, keep your elbows pinned to your sides and your upper arms straight back. Lower down until your chest reaches the floor and return to start. Repeat.

Speed Skaters

Hold a dumbbell in each hand, jump to the right, and as you land, cross your left leg behind you, bend your knees, and lower the weight outside your right leg. Quickly hop and repeat on the other side. Repeat. 

Squat Twists + Shoulder Press

Grasp a dumbbell in each hand. Hold the dumbbells near your front shoulders, with your palms facing in. Lift the dumbbells over your had while twisting to the left. Lower the dumbbells to your shoulders. Repeat while twisting to the right. Repeat. 

Alternating Front Lunges + L Raise

Stand with your feet together, hands down and relaxed with a dumbbell in each hand. Step forward with your right leg into a lunge, slowly transferring your body weight onto your right foot. Raise your arms to an 'L' position -- left arm raised directly in front, and right arm raised directly to the side. With your back straight, continue lowering your body to a comfortable position. Firmly push off with your front leg to return to start. Repeat on the opposite side, alternating arm positions. Repeat both movements for 1 rep. 

Plié Squat to Double Jump 

Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips. Bend your knees and plié, then jump out explosively. Keep your core engaged while adding an addition double jump before landing with control. Lowering your body back into the squat position to complete one rep. Repeat. 


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