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Shocktober 2024 Workout Calendar

30 Minute Beginners Full Body No Equipment Workout

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  • 30 Minute Unilateral Lower Body Stren...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 432
    Weights Used: 20 lbs [9 kg]

    Workout Breakdown:

    Warm-up
    01 - Butt Kicks
    02 - U-Squat Lunges
    03 - Side Lunge Taps
    04 - Windmill Sweeps
    05 - Kang Squats
    06 - Beast Mode Threaders

    01 - ISO Swing Squat Press L
    02 - Rev Pu...

  • 30 Minute Intermediate Upper Body Str...

    Equipment Needed: Dumbbells + Mat
    Level: Intermediate
    Calories Burned: 291

    Workout Breakdown:

    Warm-up

    01 - W-Curl Lunges
    02 - Half & Half Push-ups
    03 - Chest Fly Pull-Overs
    04 - Dbl Lawn Press L
    05 - Shoulders Knees & Toes
    06 - Dbl Lawn Press R
    07 - S2S Step Curl Holds
    08 - Inchworm Push-up...

  • 30 Min Beginner All-Standing Abs & Co...

    Equipment Needed: Bodyweight + Mat
    Level: Beginner-Intermediate
    Calories Burned: 330

    Workout Breakdown:

    Warm-up

    01 - Standing Ab Twists
    02 - Halo Lunges L
    03 - Standing Ab Twists
    04 - Halo Lunges R
    05 - Swimmer Kicks
    06 - RDL Pulse-Ups
    07 - Swimmer Kicks
    08 - RDL Pulse-Ups
    09 - ISO Leg Spri...

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