Dolphin Fitness 30 Minute Total Body Workout
The routine is designed to burn fat and tone muscle.

Please, follow the instructions below:

  • Duration: 30 minutes, 3 times a week
  • Use light weights and work muscles till failure ( 20 reps. per set for upper body. 25 reps per set for lower body ).
  • There should be no rest in between sets. (You rest when you move from station to station.)
  • Warm up and streatch before and after the exercise.

    • WARM UP.Treadmill and streatch - 5-10 minutes



    Back - 20 repetitions. Lat Pull - down (wide grip for V shape, close grip for thickness.) Primary muscle group is back; the secondary group is the biceps.



    Chest - 20 repetitions. Sitting Flyes Primary muscle group is chest; the secondary group is the triceps.

    military press exercise



    Shoulders - 20 repetitions. Dumbell Press Primary muscle group is shoulders; the secondary group is the triceps.

    biceps arm curl exercise



    Arms - 20 repetitions. Standing Dumbell Biceps Curl Primary muscle group is biceps

    triceps curl exercise



    Arms - 20 repetitions. Standing Push Down Primary muscle group is triceps.

    STOP. CARDIO.Treadmill - 5 minutes

    leg extension exercise


    Legs (Quads) - 25 repetitions. Sitted Leg Extention. Primary muscle group is Quads.

    Keeping your back and head straight, raise the weight until it is straight. Then proceed to lower the weight while holding onto the hand grips on the sides of the machine.

    leg curl exercise


    Legs (Hamstring) - 25 repetitions. Leg Curl. Primary muscle group is hamstring.

    Lie on the machine while hooking your legs underneath the pad.Raise the weight until confortable, while holding on to the hand grips

    legs exercise


    Legs (Calves) - 25 repetitions. Toe Raises. Primary muscle group is calves.

    Place your toes on the edge of a block and lean forward. Lower your heels as far down as possible and then raise them as high as possible. Repeat.

    Optional exercises. If you would like to target your inner and outer thighs, please add the following exercises below.

    adduction legs exercise


    Legs (Inner Thighs) - 25 repetitions. Legs Adduction. Primary muscle group is outer thighs.

    Place your toes on the edge of a block and lean forward. Lower your heels as far down as possible and then raise them as high as possible. Repeat.

    abduction legs exercise



    Legs (Outer Thighs) - 25 repetitions. Legs Abduction. Primary muscle group is Outer Thighs.

    Place your toes on the edge of a block and lean forward. Lower your heels as far down as possible and then raise them as high as possible. Repeat.

    STOP. COOL DOWN Treadmill and streatch - 5 minutes

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