Wellness Witness Workout #1

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Here is yesterday’s workout that we did at our first group exercise class.聽

You can do it from home and you only need 20 minutes and a set of moderate dumbbells!

Good luck!



30 seconds per exercise:

SET 1:
Squat with a bicep curl (Perform curl while in the squat)
Bent over row with tricep kickback
Mountain Climbers
Bicycle Crunches
Rest then repeat circuit two more times

SET 2: (30 seconds per exercise:)
Step up onto chair/bench with an overhead press
Tricep dips using the bench/chair
High Knees with toe taps on the bench/chair
Reverse lunge, front raise (while in lunge) stand then side raise
Rest then repeat two more times

SET 3: (30 seconds per exercise:)
Squat Jumps
Squat Jumps

COOL DOWN and celebrate a workout that you just completed in 20 minutes that will build muscle and keep burning fat for up to 48 hours!

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Reader Interactions


  1. God is amazing! I'm praying for your continued success! I was thinking how blessed these ladies were by your workout and now I'm blessed too by you sharing it!! Thank you! Trying it out tomorrow:-)

  2. HI Kara, I enjoy following your blog and getting good advice that helps me focus on what really matters and not just on what I look like! Could you describe the front raise part of the reverse lunge exercise? Is it with a dumbbell? Thanks a bunch! Melissa Bowman

    • Hey, Melissa! I do threes with a dumbbell in each hand. I step back into the reverse lunge and while still in the lunge, I bring both arms straight forward with a dumbbell in each hand. As I lower my arms, I stand up from the lunge and then do the side raise. Does that make sense? Let me know if not!

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