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Weight Management

Crossbody

Warm-up:

  • Spend 5-10 minutes performing light cardio exercises such as jogging in place, jumping jacks, or cycling to warm up your muscles and increase your heart rate.

Exercise Circuit: Perform each exercise in a circuit format, moving from one exercise to the next with minimal rest. Complete 2-3 rounds of the circuit, resting for 1-2 minutes between rounds.

1. Squat to Overhead Press:

  • Hold a dumbbell or kettlebell in both hands at shoulder height.
  • Lower into a squat, keeping your chest up and knees tracking over your toes.
  • As you stand up, press the weight overhead.
  • Return to the starting position and repeat for 10-12 reps.

2. Alternating Lunges with Bicep Curls:

  • Hold a dumbbell in each hand, palms facing forward.
  • Step forward with your right leg into a lunge position while simultaneously performing a bicep curl.
  • Push off with your right foot to return to the starting position.
  • Repeat on the other leg and continue alternating for 10-12 reps per leg.

3. Renegade Rows:

  • Start in a high plank position with a dumbbell in each hand, wrists directly under your shoulders.
  • Keeping your core engaged and your body in a straight line, row one weight up towards your hip, squeezing your shoulder blade.
  • Lower the weight back down and repeat on the other side.
  • Alternate rows for 10-12 reps per side.

4. Russian Twists:

  • Sit on the floor with your knees bent and feet flat on the ground.
  • Lean back slightly, keeping your core engaged.
  • Holding a weight with both hands, rotate your torso to one side, touching the weight to the ground.
  • Rotate to the other side, touching the weight to the ground.
  • Continue alternating twists for 10-12 reps per side.

5. Reverse Lunges with Overhead Tricep Extension:

  • Hold a dumbbell with both hands, extending it overhead.
  • Step back with your right leg into a reverse lunge while bending your elbows to lower the weight behind your head.
  • Push off with your right foot to return to the starting position.
  • Repeat on the other leg and continue alternating for 10-12 reps per leg.

Cool-down:

  • Finish your workout with a few minutes of light cardio such as walking or gentle jogging to bring your heart rate down.
  • Follow it up with static stretches for major muscle groups, holding each stretch for 15-30 seconds.