Hey Jolt
Hey Jolt

No More Flabby Daddy

Level: Intermediate
Time: 20 mins
Equipment needed: Dumbbell, Pullup Bar, Bench

Some people love a good dad bod. Others want to see their six packs form into more than an armful of beer. If you're part of the latter, get ready to say goodbye to that unwanted flab with a chiseling weight loss workout made especially for badass dads like you.

This HIIT-style workout is broken into a lower-body, upper-body, then full body blast in each circuit. Get ready to make the other dads envy more than just your skills on the grill after crushing this workout.

No More Flabby Daddy

Level: Intermediate
Time: 20 mins
Equipment needed: Dumbbell, Pullup Bar, Bench

Some people love a good dad bod. Others want to see their six packs form into more than an armful of beer. If you're part of the latter, get ready to say goodbye to that unwanted flab with a chiseling weight loss workout made especially for badass dads like you.

This HIIT-style workout is broken into a lower-body, upper-body, then full body blast in each circuit. Get ready to make the other dads envy more than just your skills on the grill after crushing this workout.


Workout Overview

Dumbbell Squat Thrust

Dumbbell Squat Thrust
10 reps


Pull Ups

Pull Ups
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat

Dumbbell Goblet Squat
10 reps


Dumbbell Standing Arnold Press

Dumbbell Standing Arnold Press
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Bulgarian Split Squat

Bulgarian Split Squat
10 reps


Dumbbell Fly

Dumbbell Fly
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
10 reps


Pull Ups

Pull Ups
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat

Dumbbell Goblet Squat
10 reps


Dumbbell Standing Arnold Press

Dumbbell Standing Arnold Press
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Bulgarian Split Squat

Bulgarian Split Squat
10 reps


Dumbbell Fly

Dumbbell Fly
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
10 reps


Pull Ups

Pull Ups
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat

Dumbbell Goblet Squat
10 reps


Dumbbell Standing Arnold Press

Dumbbell Standing Arnold Press
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Bulgarian Split Squat

Bulgarian Split Squat
10 reps


Dumbbell Fly

Dumbbell Fly
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Squat Thrust

Dumbbell Squat Thrust
10 reps


Pull Ups

Pull Ups
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat

Dumbbell Goblet Squat
10 reps


Dumbbell Standing Arnold Press

Dumbbell Standing Arnold Press
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise


Bulgarian Split Squat

Bulgarian Split Squat
10 reps


Dumbbell Fly

Dumbbell Fly
8 reps


Burpee

Burpee
10 reps // Rest 1 min after exercise



Workout Overview

Dumbbell Squat Thrust
Dumbbell Squat Thrust

10 reps


Pull Ups
Pull Ups

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat
Dumbbell Goblet Squat

10 reps


Dumbbell Standing Arnold Press
Dumbbell Standing Arnold Press

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Bulgarian Split Squat
Bulgarian Split Squat

10 reps


Dumbbell Fly
Dumbbell Fly

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

10 reps


Pull Ups
Pull Ups

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat
Dumbbell Goblet Squat

10 reps


Dumbbell Standing Arnold Press
Dumbbell Standing Arnold Press

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Bulgarian Split Squat
Bulgarian Split Squat

10 reps


Dumbbell Fly
Dumbbell Fly

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

10 reps


Pull Ups
Pull Ups

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat
Dumbbell Goblet Squat

10 reps


Dumbbell Standing Arnold Press
Dumbbell Standing Arnold Press

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Bulgarian Split Squat
Bulgarian Split Squat

10 reps


Dumbbell Fly
Dumbbell Fly

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Squat Thrust
Dumbbell Squat Thrust

10 reps


Pull Ups
Pull Ups

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Dumbbell Goblet Squat
Dumbbell Goblet Squat

10 reps


Dumbbell Standing Arnold Press
Dumbbell Standing Arnold Press

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Bulgarian Split Squat
Bulgarian Split Squat

10 reps


Dumbbell Fly
Dumbbell Fly

8 reps


Burpee
Burpee

10 reps // Rest 1 min after exercise


Start Workout

1. Dumbbell Squat Thrust

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


2. Pull Ups

Rep Count: 8 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Pullup Bar

How to Perform Exercise

Steps : 1.) Grab the bar with your palms facing outward. 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights.


3. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


4. Dumbbell Goblet Squat

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. 2.) Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels. 3.) Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly. 4.) Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions.


5. Dumbbell Standing Arnold Press

Rep Count: 8 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) Start off standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and twist your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


6. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


7. Bulgarian Split Squat

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


8. Dumbbell Fly

Rep Count: 8 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


9. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


10. Dumbbell Squat Thrust

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


11. Pull Ups

Rep Count: 8 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Pullup Bar

How to Perform Exercise

Steps : 1.) Grab the bar with your palms facing outward. 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights.


12. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


13. Dumbbell Goblet Squat

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. 2.) Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels. 3.) Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly. 4.) Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions.


14. Dumbbell Standing Arnold Press

Rep Count: 8 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) Start off standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and twist your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


15. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


16. Bulgarian Split Squat

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


17. Dumbbell Fly

Rep Count: 8 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


18. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


19. Dumbbell Squat Thrust

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


20. Pull Ups

Rep Count: 8 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Pullup Bar

How to Perform Exercise

Steps : 1.) Grab the bar with your palms facing outward. 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights.


21. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


22. Dumbbell Goblet Squat

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. 2.) Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels. 3.) Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly. 4.) Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions.


23. Dumbbell Standing Arnold Press

Rep Count: 8 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) Start off standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and twist your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


24. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


25. Bulgarian Split Squat

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


26. Dumbbell Fly

Rep Count: 8 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


27. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


28. Dumbbell Squat Thrust

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height. 2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.


29. Pull Ups

Rep Count: 8 reps
Main Muscle Group: Back
Type: Strength
Equipment needed: Pullup Bar

How to Perform Exercise

Steps : 1.) Grab the bar with your palms facing outward. 2.) Lift your self up till your chin is above the bar. 3.) Pause for a few seconds. 4.) Lower yourself down slowly. 5.) Repeat for the desired amount of reps. Tips : 1.) For an increased workout, wear ankle weights.


30. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


31. Dumbbell Goblet Squat

Rep Count: 10 reps
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) From a standing position cradle the head of a dumbbell close to your chest with both hands. You should be looking straight forward, with your shoulders back, your spine straight, and your feet just outside of shoulder width. This will be your starting position. 2.) Initiate the movement by descending into a squat, flexing the hips and knees to lower your body. Maintain the angle of your torso, paying close attention to the preservation of your spine. As you descend, push your knees outward and keep your weight on your heels. 3.) Descend until you either reach the full squat position with your hamstrings on your calves or until your back starts to round. At the bottom of the motion pause briefly. 4.) Return to the starting position by driving through your heels, extending the knees and hips to return to the starting position. Repeat the movement for the desired number of repetitions.


32. Dumbbell Standing Arnold Press

Rep Count: 8 reps
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Dumbbell

How to Perform Exercise

Steps: 1.) Start off standing up straight with feet shoulder width apart and holding a dumbbell in each hand. 2.) Slowly, while using your thighs, raise the dumbbells to shoulder height and twist your palms so that they are facing in towards your body. 3.) From there raise both dumbbells above your head, squeezing in your shoulder, and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.


33. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


34. Bulgarian Split Squat

Rep Count: 10 reps
Main Muscle Group: Glutes
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

Steps: 1. Start with the feet hip-width apart, with the right foot forward and the left foot placed back behind the body on a bench or box that is about knee-height. 2. Hold a dumbbell in both hands in a vertical position in front of the chest and keep the elbows close to the rib cage during the exercise. 3. Keep the back straight while lowering the left knee towards the floor. 4. Before the left knee hits the floor, press the right foot into the ground, pull back on the right knee, and push the top of the left foot into the box to return to standing.


35. Dumbbell Fly

Rep Count: 8 reps
Main Muscle Group: Chest
Type: Strength
Equipment needed: Dumbbell, Bench

How to Perform Exercise

The dumbbell fly exercise targets your pecs with more focus than the standard dumbbell bench press as well as focusing upon the inner part fo your pecs. Steps : 1.) Start off lying on a flat bench with your arms out to your sides holding a dumbbell in each hand at shoulder height. 2.) Push the dumbbells up from their position using your chest and bring your arms up, without using them for lifting, until the dumbbells are directly above your chest. 3.) Once in the top position, your elbows should be facing outwards and palms facing inwards, squeeze your chest muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired. Tips : 1.) It is important to concentrate on using your chest to perform this exercise.


36. Burpee

Rep Count: 10 reps
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.