BURN n TONE

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50-Minute Burn and Tone Workout
Perform each exercise for 45 seconds, followed by 15 seconds’ rest. perform each circuit twice before moving on to the next one. When selecting weights, it’s important to choose a weight that challenges you but still allows you to maintain proper form throughout the exercises. 

Warm-Up (5 minutes)

  1. Jumping Jacks – 1 minute
  2. Arm Circles – 1 minute (30 seconds each direction)
  3. High Knees – 1 minute
  4. Bodyweight Squats – 1 minute
  5. Inchworms – 1 minute

Circuit 1: Upper Body (10 minutes)

  1. Dumbbell Chest Press – 1 minute
  2. Bent Over Dumbbell Rows – 1 minute
  3. Dumbbell Shoulder Press – 1 minute
  4. Dumbbell Bicep Curls – 1 minute
  5. Dumbbell Tricep Extensions – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 1

Circuit 2: Lower Body (10 minutes)

  1. Dumbbell Squats – 1 minute
  2. Dumbbell Lunges – 1 minute (30 seconds each leg)
  3. Dumbbell Deadlifts – 1 minute
  4. Dumbbell Calf Raises – 1 minute
  5. Goblet Squats – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 2

Circuit 3: Core (10 minutes)

  1. Weighted Plank – 1 minute
  2. Russian Twists with Dumbbell – 1 minute
  3. Dumbbell Side Bends – 1 minute
  4. Weighted Leg Raises – 1 minute
  5. Mountain Climbers – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 3

ircuit 4: Full Body (10 minutes)

  1. Dumbbell Burpees – 1 minute
  2. Dumbbell Thrusters – 1 minute
  3. Dumbbell Snatch – 1 minute (30 seconds each arm)
  4. Dumbbell Jump Squats – 1 minute
  5. Renegade Rows with Push-Up – 1 minute
  6. Rest – 1 minute
  7. Repeat Circuit 4

Cool Down (5 minutes)

  1. Standing Hamstring Stretch – 1 minute (30 seconds each leg)
  2. Quad Stretch – 1 minute (30 seconds each leg)
  3. Chest Stretch – 1 minute
  4. Child’s Pose – 1 minute
  5. Seated Forward Bend – 1 minute

This advanced workout uses dumbbells to intensify the exercises, providing a challenging and effective full-body workout that enhances strength and endurance.