Level FOUR | NO Load Bearing | Strength | 200 calories | includes warm up

Considering the fact that we are SEATED, and that there’s NO cardio, you are going to be amazed at how SWEATY we get from this workout! This is 30 minutes of all strength training exercises with an ABS + OBLIQUES focus, to really sculpt and shape your belly, while also toning your arms, shoulders and (yes, really!) glutes. Grab your dumbbells and let’s go!

Get my exact 3-pair Dumbbell Set (affiliate link): https://amzn.to/2vkvMkg

Set Up: Complete 10x each exercise; repeat each mini circuit twice before moving on

Overhead to High Knees
Side Bends
Good Mornings

Frog Reaches
Star Balance
Figure 8 Pass Throughs

Weighted Soldiers
Side Plank Crunch and Press
Weighted Knees to Elbows

😅 WARM UP: https://youtu.be/8HVt4xF8tns
😅 FINISHER: https://youtu.be/drCitGWE1SE
😅 SUGGESTED STACKER: https://youtu.be/ebOruo7xAxs
😅 COOL DOWN: https://youtu.be/V2CTHi7R6Pc

Thanks for working out with me! Be sure to LIKE, COMMENT and SHARE the video with your friends!


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  1. I didnt use a chair, used the balance ball instead. On round 3 I really had to focus on my balance because this round WAS more challenging. You are right with the toy soldiers,I used lighter weights also, the weights got heavy,especially on the ball trying to keep my posture in line and tummy held in. Fun workout xx

  2. How I LOVED this Saturday workout. I was feeling like hammered crap due to seasonal allergies, had a house full of people coming the next day and had spent 2 days cleaning and preparing meals, (ladies, you know that feeling… while your husband sits down and watches TV!!!!!!!) Just KNEW there was no way I could do a strenuous workout. I turned on the computer, and there this was! Just for me!! (not really, just felt like it.) It was beyond exactly what I needed. So thank you PCB. I always say you rock, and you do! 🙂

  3. I am especially touched by the need to be compassionate to yourself. In 2018, I lost my mom and a friend who was way too young to leave this world. I’m now dealing with the fear of losing my husband of 36 years who has undergone two major surgeries and mini stroke in the past 3weeks. As you point out, my body and mind have been dealing with a lot. I think it’s time for me to step back and give myself some compassion. Thanks Paula for helping me to see what is really important at this moment in my life!


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