Get ready to build strength and shape out your abs in this 40-minute total-body workout! We’ll be hitting every major muscle group while giving extra attention to your core with dumbbells in hand. This workout uses unilateral moves, making sure you’re working one side of the body at a time for many exercises, helping to build balance, stability, and functional strength.
Here’s how it works:
Each block consists of 3 intervals:
40 seconds of strength work.
30 seconds of a secondary move.
15 seconds of a core-focused finisher.
Then, you’ll get a 30-second rest before jumping into the next block. We’ve got 15 blocks in total, ending with an intense wall sit finisher that will leave your muscles burning and your core fully engaged. Expect a mix of unilateral and bilateral exercises, keeping the body challenged and balanced throughout. For unilateral moves, we’ll work the right side first, followed by the left.
The benefits?
Total-Body Strength: Sculpt and strengthen your entire body with a variety of moves targeting different muscle groups.
Core Burn: Every block finishes with a core-focused exercise, making sure you work those abs hard!
Unilateral Focus: Working one side at a time helps develop better strength and stability, reducing muscle imbalances.
Efficient & Effective: Short, intense intervals allow you to get maximum results in minimal time.
The Workout 🌟
Interval format:
40 seconds of strength work,
30 seconds of secondary moves,
15 seconds of core-focused finishers.
15 blocks total, targeting all major muscle groups with special focus on abs and unilateral movements.
Block 15: Wall sit finisher—get ready for a challenge to finish strong!
Equipment ⭐️
Dumbbells (choose your preferred weight)
Optional mat for core work
WORKOUT HIGHLIGHTS:
Duration: 40 Minutes
Fitness Level: All levels welcome with modifications provided.
Structure: Intervals focusing on strength and abs, with core finishers in every block.
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DISCLAIMER:
Always consult your physician before starting any exercise program. If any movement feels uncomfortable, modify or choose a different workout. Warm up before and cool down after every session. By participating in this workout, you assume all risks and release Jamie Mckagan Fitness from any liability.
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