This is the second video in our Upper-Lower-Core Workouts (ULC) workout series developed by Lynne and myself, part of the Almonte Fitness Centre team. Each round targets the upper body, the lower body and the core, for a full-body workout. All you need to complete this workout is 30 – 40 minutes (depending on ow many sets you do), a pair of dumbbells, a mat and a stability ball.
Start with a 3-5 minute dynamic warm-up. Here is an example of some exercises you can do. Then, start with Round 1 below and complete the recommended reps of each exercise. Repeat the round 2-3 times before proceeding to the next round. Make sure to cool down with some static stretches afterwards.
ROUND 1:
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- Upper – Dumbbell Curl to Press – 10 reps
- Lower – DB Plie Squats and Pulse – 10 full reps and 10 pulses
- Core – Plank Reaches – 10 total reps (10 forward reaches and 10 backwards reaches)
ROUND 2:
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- Upper – Modified Tricep Push-Up with Leg Extension – 10 reps
- Lower – Squat with Chest Plate Activation – 10 reps
- Core – Side Plank Rotation and Hip Dip – 5 reps of rotations and 5 reps of hip dips per side
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ROUND 3:
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- Upper – Side Lunge with Lateral Raise – 10 reps per side
- Lower – Stability Ball Ham Curls and Hip Lifts – 10 reps of each
- Core – Stability Ball Handovers – 10 reps
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ROUND 4:
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- Upper – Stability Ball Overhead Raise – 10 reps
- Lower – Stability Ball Reverse Lunge with Rotation – 10 reps per side
- Core – Stability Ball Standing Side Bend – 10 reps
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If you liked this and want a similar workout, you can check out our first UFC Workout here!