And Then There Was One


This workout was completed a few months ago but I still remember it like it was yesterday!  OUCH!

Equipment needed:

  • Platform or bench
  • Dumbbells




Step up lunges on platform – left 12 20 lbs
Step up lunges on platform – right 12 20 lbs
Bicep curl and shoulder press 15 20 lbs
Close grip incline push up on platform 15 NA
Alternating leg step up jumps 30 sec NA
Tricep extensions – seated 15 20 lbs
Squat jumps 15 NA
Jump lunges 15 NA
Squat thrusts 10 NA
Leg lifts 12 NA
Hip lifts 12 NA
Leg lift to hip lift 12 NA


DONE in 30 minutes

Disclaimer:  This workout was created by a certified trainer based for my current fitness level.  Please adjust weight or motion based upon your fitness level.   Always consult a physician before starting any new training program

Let’s GO!  Please leave a comment if you decide to perform this workout and please rate this workout.  My trainer wants to know.  🙂


About Femme Fitale Fit Club

I'm a lot of things such as wife, mother of 2, and career woman but my passion is fitness. You can sum me up as a fitness lifestyle blogger and enthusiast. I started Femme Fitale Fit Club to motivate women to live fit and healthy lives as well as share information on fitness programs, good nutrition, fitness equipment and tools. I love fitness challenges, running, cooking healthy meals, lifting weights, and meeting new people! View all posts by Femme Fitale Fit Club

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