Carrot flowers workout

For today's workout, all I'm using is a set of dumbbells, my jump rope, and an exercise mat

If you don't have dumbbells, you can use a kettlebell, but if you don't have any exercise equipment, you can use a couple of water bottles or shampoo bottles. As long as you can find something that you are able to maintain a secure grip on and it is not too heavy for you, any number of household items can work, so get creative and use what you've got

If you have nothing at all that is going to work for weight or you just prefer not to add weight, that's fine. I provided equipment-free substitutions, so you do not need any equipment whatsoever to follow along

If you don't have a jump rope, you can substitute with any other cardio exercise while I'm jumping rope, like high knees or jumping jacks for example, you can pantomime jumping rope or you can jog in place, whatever works for you

If you don't have a mat, a towel should suffice and if you are working out on a carpeted floor or on grass, you may not need anything at all but you will be more comfortable with something soft beneath you

Here's what we're doing today:
1. Weighted sumo squat + bent-over fly
2. Weighted curtsy lunge/reverse lunge
3. Weighted side crunches
4. Weighted Santana pushups
5. Jump rope (any style)

Set your timer for one interval of 30 seconds x 20 rounds. This is 10 minutes

You will spend two 30-second work intervals on each exercise before moving on to the next one, so once through the circuit will take you 5 minutes. This means that you will complete the entire circuit twice

For the squats, lunges, abs, & pushups, you will spend one 30-second work interval on one side and then switch sides for the next interval before moving on

For the jump rope, you will just do two 30-second intervals back-to-back, but you don't have to change anything

There are no designated rest intervals, so do your best to move from one exercise to the next as quickly as you can so that you lose as little time as possible off of your next work interval

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My jump rope: https://doubleunderwonder.com/product...
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Timestamps:
00:00 Intro
00:28 Equipment needed
06:52 Workout tutorial
18:06 Warmup
23:26 Workout
1:30:38 Bonus round of jump rope & burpee
1:33:38 Cool down
1:40:04 Outro

Notes:
• My dumbbells weigh 10 lbs apiece which is a good weight for me, but you may need to use something lighter or heavier depending on your strength, your level of fitness, what you have available to you, and how hard you want to push yourself today, so please consider all of those factors when choosing your weights and make the decision that is best for you

• If you don't have a dumbbells, you can use a kettlebell instead. But if you don't have any exercise equipment at all, household items will absolutely work. You could just grab a jug of water or laundry detergent or you could fill a couple of water bottles or shampoo bottles with either water or something like uncooked rice or dried beans or lentils, kitty litter or powdered laundry detergent for example

• If you don't want to add weight to the workout for whatever reason, that's fine. I provided equipment-free modifications for each exercise, so please watch the tutorial to see those

• I just kind of jog in place when I'm jumping rope, but you can jump with your feet together if you prefer. If you are more advanced, feel free to do something more challenging like high knees or jump rope jacks for example. Any style of jump rope you want to do is fine

• If you don't have a jump rope, you can pantomime jumping rope or you can just jog in place or do high knees or jumping jacks or mountain climbers or literally any other cardio exercise you want while I'm jumping rope

• Please make sure that you are working to your own level. Mind your form and please do not push your body into doing anything that it is not yet ready to do. Please be smart, be safe, listen to your body, and always make the decision that is best for you and please remember to make sure that you are not sacrificing your form for speed

• It is extremely important that you understand how to do the exercises correctly before you begin the workout to reduce your risk of injury. It is also very important to me that my workouts are always accessible to anyone who wants to do them with me, so I am always here to help facilitate that. Please don't hesitate to reach out if you have questions or if you need help

If you are a beginner and you want to try my SLAP challenge, I recommend saving the playlist. Here is the link:
   • 6th Annual SLAP Challenge  

If you are not a beginner, I also have a more advanced version of the challenge. Here is the link for that playlist:
   • 5th annual SLAP challenge  

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