[fusion_tagline_box backgroundcolor=”” shadow=”yes” shadowopacity=”0.1-1″ border=”1px” bordercolor=”” highlightposition=”left” description=”Already a Member? Use Dolphin Fitness 30 Minute Total Body Workout at your location.
WARM UP.Treadmill and streatch – 5-10 minutes
Shoulders – 20 repetitions. Dumbell Press Primary muscle group is shoulders; the secondary group is the triceps.
Arms – 20 repetitions. Standing Dumbell Biceps Curl Primary muscle group is biceps
STOP. CARDIO.Treadmill – 5 minutes
Legs (Quads) – 25 repetitions. 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.
Legs (Hamstring) – 25 repetitions. Lie on the machine while hooking your legs underneath the pad.Raise the weight until confortable, while holding on to the hand grips
Legs (Calves) – 25 repetitions. 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 – Inner and outer thighs
Legs (Inner Thighs) – 25 repetitions. Primary muscle group is outer thighs.
Legs (Outer Thighs) – 25 repetitions. Legs Abduction. Primary muscle group is Outer Thighs.
STOP. COOL DOWN Treadmill and stretch – 5 minutes
Prior to participating in any exercise program or activity, you should seek the advice of your physician or other qualified health professional. No health information on this site should be used to diagnose, treat, cure or prevent any medical condition.