'This is a quick time saver total bodyweight workout. Hit every major muscle group in under 30 minutes. Protect the health of your heart, mind, and body by adding strength training into your routine regularly. There are two workouts in this time-saver total body weights series. Here\'s a link to the second weight workout in this series: https://youtu.be/suBwH8Xcw5w  After warming up, we\'ll do two sets of each exercise, alternating between the lower and upper body. You\'ll also do 2 quick cardio bursts to pump that heart rate up.   If you\'re new to weight lifting, please follow Michele on the left side of your screen. This workout is appropriate for all fitness levels, beginner to advanced. To make it more challenging, pick up heavier weights, but always listen to your body.  There is a simple beat track in the background. I want you to put on your favorite music to help motivate you to work hard!   Equipment needed: one pair of light and heavy dumbbells, a mat or towel, and an optional chair if you\'re a beginner  Description: Warm-up with side lunges, 1/2 squats, squat knee lifts, side stretch, standing spinal twists, shuffles, and arm circles. Then you\'re ready to work with sumo squats and bicep exercises. On to curtsy\'s and standing chest squeezes, followed by quick cardio straight jumps. Next deadlifts and overhead shoulder presses followed by lunge backs and side raises and a quick cardio jack section. Finally in a supine position for flies and bridges. Finish out with a quick stretch. Go ahead and stretch any other muscles that you feel you need at the end. _ _ _ _ _ _ _ _ _   Become a Freedom.Fit Member!  https://freedom.fit/  Join Freedom.Fit and access over 200+ workouts including step aerobics for all levels, step and weights, walking workouts, other fun cardio, weight training, abs and core, yoga, and specialized workout programs. New workouts will be added continuously. Try it out for a 7-day free trial where you\'ll be able to explore different workouts and programs and have opportunities for connection and support with a beautiful worldwide community.  Our Freedom.Fit App is now live for Apple users! Or anyone can access the same new workouts from https://freedom.fit/   Buy Walk Across America Program Here: https://walkacrossamerica.fit/ (Use Code to Save 50% Off: SAVE50)  Buy the 10 Disc DVD Set for Walk Across America on Amazon here: https://amzn.to/3sswWUB  Step Hero Beginner DVD (all 6 training exercises) available here: https://amzn.to/3aHqjV0  _ _ _ _ _ _ _ _ _   Jenny is an ACE certified Health Coach, Group Fitness Instructor, a registered Yoga Alliance 200-Hour Teacher, a Grief Educator, and is currently working on her master\'s degree to become a Marriage and Family Therapist.  Let\'s connect! Subscribe to my newsletter: https://freedom.fit/ Facebook: https://www.facebook.com/jennyfordfitness/ Instagram: https://www.instagram.com/jennyfordfitness' 

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