Hey Jolt
Hey Jolt

Smash This Dash

Level: Beginner
Time: 30 mins
Equipment needed: None

Level one commence! This 30 minute cardio and strength workout warms you up with simple running intervals, then delivers the final smash with full-body strength moves for an all-over burn.

Perfect beginners looking to break a sweat with simple, yet effective movements. Get ready to smash this workout and level up in no time.

Smash This Dash

Level: Beginner
Time: 30 mins
Equipment needed: None

Level one commence! This 30 minute cardio and strength workout warms you up with simple running intervals, then delivers the final smash with full-body strength moves for an all-over burn.

Perfect beginners looking to break a sweat with simple, yet effective movements. Get ready to smash this workout and level up in no time.


Workout Overview

Walking

Walking
Duration: 1 min // Rest 20 sec after exercise


Running

Running
Duration: 1 min // Rest 20 sec after exercise


Walking

Walking
Duration: 1 min // Rest 20 sec after exercise


Running

Running
Duration: 1 min // Rest 20 sec after exercise


Walking

Walking
Duration: 1 min // Rest 20 sec after exercise


Running

Running
Duration: 1 min // Rest 20 sec after exercise


Walking

Walking
Duration: 1 min // Rest 20 sec after exercise


Running

Running
Duration: 1 min // Rest 20 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 10 // Rest 45 sec after exercise


Bodyweight Reverse Lunge

Bodyweight Reverse Lunge
3 sets of 16 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up

Push Up
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Bridge

Side Bridge
3 sets // Duration: 45 sec // Rest 20 sec between sets



Workout Overview

Walking
Walking

Duration: 1 min // Rest 20 sec after exercise


Running
Running

Duration: 1 min // Rest 20 sec after exercise


Walking
Walking

Duration: 1 min // Rest 20 sec after exercise


Running
Running

Duration: 1 min // Rest 20 sec after exercise


Walking
Walking

Duration: 1 min // Rest 20 sec after exercise


Running
Running

Duration: 1 min // Rest 20 sec after exercise


Walking
Walking

Duration: 1 min // Rest 20 sec after exercise


Running
Running

Duration: 1 min // Rest 20 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 10 // Rest 45 sec after exercise


Bodyweight Reverse Lunge
Bodyweight Reverse Lunge

3 sets of 16 // Rest 20 sec between sets // Rest 30 sec after exercise


Push Up
Push Up

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 15 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 45 sec // Rest 20 sec between sets // Rest 30 sec after exercise


Side Bridge
Side Bridge

3 sets // Duration: 45 sec // Rest 20 sec between sets


Start Workout

1. Walking

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina


2. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


3. Walking

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina


4. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


5. Walking

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina


6. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


7. Walking

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Walking, a form of cardio exercise, can be performed outside or on a treadmill and focuses upon burning calories, strengthening the core and leg muscles and increasing overall endurance and stamina


8. Running

Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Running is one of the most common and effect forms of exercise for muscle toning, weight loss and keeping your lungs and body in shape. Running improves on conditioning the body, endurance, stamina, speed, strength in the legs and core, as well as improving one's posture.


9. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 3
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


10. Bodyweight Reverse Lunge

Rep Count: 16 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Lower Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Begin in a standing position. Your hands should be on your hips or hanging at your sides. Look directly forward, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. 2. Initiate the movement by taking a step to the rear, allowing your hips and knees to flex to lower your body. Contacting the back leg through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled motion, paying special attention to proper mechanics and posture. The knee should stay in line with the foot, and the thoracic spine should remain neutral. 3. After a brief pause, return to the starting position by driving through the heel of the front leg to extend the knees and hips.


11. Push Up

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Chest
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The push up exercise is one of the best exercises available for building a strong chest, arms, core and back. Steps : 1.) Start off by lying face down on the floor or on a mat with your feet together and arms shoulder width apart. 2.) Slowly draw your abs in, inhale and raise your body off of the floor until your arms are straight, keeping your head and neck level with your body as this will be your starting position. 3.) As you lower yourself down towards the ground, exhale until your chest almost touches the ground and you feel a stretch in your chest muscles. 4.) Hold for a count at the bottom position and then return back up to the starting position. Tips : 1.) A close grip works more of the inner pectorals and a wide grip works more of the outer pectorals.


12. Crunch with Hands Overhead

Rep Count: 15 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


13. Plank

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.


14. Side Bridge

Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

The side bridge exercise is a great core workout to improve strength and conditioning. Steps : 1.) Start off lying on one side of your body with your legs extended out straight and your forearm perpendicular to your body. 2.) Once in position, draw your abs in and slowly raise yourself up so that you are balanced on your feet and forearm. 3.) Hold onto this position for a count, squeezing your abdominals and then return back to the starting position.