Kick Start Workout

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Kick start your day with this mini workout that gets your heart pumping and works biceps, shoulders, lower body and abs…WOW! If you like these workouts, you’ll love my Ebook that has a step-by-step guide for Transforming Your Body. Check out Total Body Transformation, a 12 week program.

Equipment Needed: Dumbbells ranging in weight from 5 – 15 pounds, depending on your fitness level and goals.

What to Do: Perform the following circuit 3 times, no rest between exercises, rest 30 seconds after each circuit is completed before moving to the next one. Circuits typically combine cardiovascular exercise with weight training. This type of workout is designed to burn fat and build lean muscle mass.


1. Seal Jumps – 10 reps
2.Standing Bicep Curls – 12 reps
3. Front Lateral Raises – 10 reps
4. Jog in Place W/ High Knees – 30 seconds
5. Plie Squats – 12 reps (use body weight)
6. Scissors – 8 reps (each leg)

Seal Jumps

Standing Bicep Curls

Front Lateral Raises

Jog in Place W/ High Knees

Plie Squats


This workout was designed by Gale Compton (SkinnyMs. Fitness) who is a nationally certified fitness instructor. Gale received her training from the National Exercise & Sports Trainers Association.

Exercise and health are matters that vary from person to person. Participants of the daily workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of the recommendations set forth in the following pages is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions. If you have any doubts whatsoever, consult your physician. Please submit feedback using our Contact Page.

2 Comments on "Kick Start Workout"

  1. MC  August 18, 2012

    How much time does this workout take?


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