Cass Olholm's Express Full Body Workout Will Get You Fitter and Stronger - Women's Health

Cass Olholm’s Express Full Body Workout Will Get You Fitter and Stronger

And all you need are a pair of dumbbells.

This Express Full Body Workout is inspired by Sweat Trainer Cass Olholm’s new Body Burn program.

Requiring only a pair of dumbbells, this workout aims to strengthen your back, shoulders, arms, core, quads, glutes and hamstrings, providing a full body burn with 6 exercises to challenge your strength and coordination.

The workout is split into a warm-up, circuit and quick cooldown. For the circuit you only need to complete 6 reps for each of the 6 exercises, so you should choose a weight that is heavy enough to make the last rep of each exercise quite challenging. Perform 3 laps of this circuit and you can tick your workout off your list for the day.

Go and crush it!

 

The Breakdown

Time: 15 minutes

Equipment: Mat and dumbbells

Good for: back, shoulders, arms, core, quads, glutes and hamstrings

Instructions: Follow along with Cass for the entire workout

Select a weight that is heavy enough to make the last rep of each exercise quite challenging.

Warm Up

Sweat and Cass recommend taking a few minutes to warm-up prior to working out. 3-5 minutes of cardio, such as jogging in place or skipping, will help increase your heart rate and help warm up your muscles for your session. When possible, Sweat and Cass recommend following your cardio with dynamic stretches — such as leg swings and torso twists.

High Knees

Step 1

Plant both feet on the floor slightly further than shoulder-width apart. Keeping your weight on your left foot, bend your right leg to bring your knee into your chest.

Step 2

Lower your right leg and plant your foot on the floor. Keeping your weight on your right leg, bend your left leg to bring your knee into your chest. Once you are comfortable with this movement, increase your speed so that you are hopping from one foot to the other. Continue alternating between right and left legs for the specified amount of time.

Mountain Climbers

Step 1

Place both hands on the yoga mat shoulder-width apart and both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.

Step 2

Keeping your left foot on the floor, bend your right knee and bring it in towards your chest.

Step 3

Extend your right leg to return to the starting position.

Step 4

Keeping your right foot on the floor, bend your left knee and bring it in towards your chest.

Step 5

Extend your left leg to return to the starting position. Continue alternating between right and left for the specified number of repetitions, inhaling for four mountain climbers and exhaling for four mountain climbers.

Air Squats

Step 1

Plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2

Inhale. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your torso remains as upright as possible while maintaining a neutral spine.

Step 3

Exhale. Push through your heels and extend your legs to return to the starting position. Repeat for the specified number of repetitions.

Alternating Lunge & Twist

Step 1

With your forearms stacked directly in front of your chest, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2

Inhale. Carefully take a big step forward with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

While in the lunge position, twist your torso to bring your forearms over your front leg, ensuring that your knee remains in line with your middle toe. Unravel your torso to bring your forearms in front of your chest.

Step 3

Exhale. Extend both knees and transfer your weight completely onto your right foot. Step your left foot backward to return to the starting position.

Step 4

Inhale. Carefully take a big step forward with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor.

While in the lunge position, twist your torso to bring your forearms over your front leg, once again ensuring that your knee remains in line with your middle toe. Unravel your torso to bring your forearms in front of your chest.

Step 5

Exhale. Extend both knees and transfer your weight completely onto your left foot. Step your right foot  backward to return to the starting position. Continue alternating between left and right for the specified number of repetitions.

Inchworm & Push-Up

Step 1

Plant both feet on the floor shoulder-width apart. Bend at the hips and while keeping your legs as straight as possible, place your hands on the floor directly in front of your feet. This is your starting position.

Step 2

Inhale. Without moving your feet, walk your hands forward until your body is in one straight line from your head to your heels, resting on the balls of your feet, ensuring that your legs remain as straight as possible. Exhale.

Step 3

Inhale. While maintaining a straight back and stabilising through your abdominals, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles.

Step 4

Exhale. Push through your chest and extend your arms to lift your body back into starting position.

Step 5

Inhale. Without moving your feet, walk your hands backwards to return to the starting position, once again, ensuring that your legs remain as straight as possible. Repeat for the specified number of repetitions.

Arm Swings

Step 1

With your arms by your sides, plant both feet on the floor shoulder-width apart. This is your starting position.

Step 2

Inhale. Exhale. Gently swing both arms forwards and across your body.

Step 3

Inhale. Swing both arms backwards, reaching as far behind you as feels comfortable. Continue alternating between forwards and backwards for the specified number of repetitions or amount of time.

Dumbbell Front Squat

Step 1

Begin standing, holding a dumbbell with both hands at shoulder height, feet planted on the floor slightly further than shoulder-width apart. Point both feet slightly outward. This is your starting position. Inhale and brace your core. Looking straight ahead, bend at both the hips and knees until your upper legs are parallel with the floor. Ensure that your back remains within a 45- and 90-degree angle to your hips and keep your knees aligned with your toes.

Step 2

Exhale and push through your heels extending your legs to return to the starting position. You should feel the weight going through your glutes and quads. Repeat for the specified number of repetitions or time.

Dumbbell Push Press

Step 1

Holding a dumbbell in each hand with a neutral grip (palms facing inwards) plant both feet on the floor slightly further than shoulder-width apart. Bring the dumbbells to shoulder height and point your elbows forward. This is your starting position.

Step 2

Inhale. Bend your hips and knees slightly. Exhale. Extend your hips and knees, at the same time use the muscles in your shoulders and arms to extend your elbows to press the dumbbells directly above your head. Your arms should be in line with your ears on either side of your head.

Step 3

Inhale. Bend your elbows to lower the dumbbells into the starting position. Repeat for the specified number of repetitions.

Plank Rock

Step 1

Place your forearms (wrist to elbow) firmly on the floor, ensuring that your elbows are directly below your shoulders. Extend both legs behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core and ensure that your spine remains in a neutral position. This is your starting position.

Step 2

Keeping your core engaged, rock your entire body forward coming more onto your toes, allowing your shoulders to move past your elbows. Return back to the starting position. Try to prevent your hips from dropping throughout the movement, ensuring you are breathing deeply throughout. You should feel tension in your abdominals during the movement. Repeat for the specified amount of repetitions.

Dumbbell Overhead Alternating Lunge

Step 1

Start with your dumbbells overhead at full arm extension and brace your core, this is your starting position.

Step 2

Step one leg forward, raise the heel of your back leg, and lower your torso until the knee of your back leg gently touches the ground. The shin of your forward leg should be relatively vertical.

Step 3

Pushing your front foot through the floor, step back to your back foot. Your opposite leg can now begin the next step.

Step 4

Maintain an upright torso, and arm lockout throughout the movement.

Step 5

You should feel the tension in your shoulders, quads and glutes.

Dumbbell Negative Straight Leg Deadlift

Step 1

Holding a dumbbell in each hand with an overhand grip (palms facing towards your body) in front of your legs, plant both feet on the floor slightly further than shoulder-width apart. Draw your shoulder blades down and back to push your chest out slightly. This is your starting position.

Step 2

Inhale. Bending from the hips and maintaining a neutral spine, allow the dumbbells to run along the length of your thighs and halfway down your shins. Your hips will need to shift back slightly to counteract the downward movement of the dumbbells. You should feel tension in your hamstrings (back of your legs) throughout this movement. Take a full 3 seconds to lower the dumbbells and ensure that they remain extended directly below your shoulders.

Step 3

As you reach halfway down your shins, exhale. Push through your heels and, using your glutes and  hamstrings, extend your knees and hips to return to the starting position. Ensure that the dumbbells remain in contact with your legs. Repeat for the specified number of repetitions.

Dumbbell Bent Over Row

Step 1

Holding a dumbbell in each hand with a neutral grip (palms facing inwards), plant both feet on the floor shoulder-width apart. While maintaining a slight bend in your knees, hinge forward from your hips so that your torso is parallel to the floor. Extend your arms directly below your chest. This is your starting position.

Step 2

Inhale. Exhale. Bend your elbows to bring the dumbbells in towards your body, ensuring your elbows remain in close contact with the sides of your body. You should feel a small squeeze between your shoulder blades.

Step 3

Inhale. Extend your elbows to lower the dumbbells and return to the starting position. Repeat for the specified number of repetitions.

Hip Flexors

Step 1

Begin in a kneeling position on a yoga mat. Release your left leg and take one large step forwards so that you are in a low-lunge position, ensuring that your left knee is not further forward than your toes. If it is, then you will need to take a bigger step forward.

Step 2

Keeping your torso upright, push your hips forwards so that you feel a stretch along the front of your right leg.

Step 3

Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, use your abdominals to tuck your pubic bone towards your belly button to increase the stretch. Repeat this stretch on the other side.

Glutes

Step 1

Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring that they are hip-width apart and your spine is in a neutral position. Release and turn out your right leg so that your ankle is resting on your left leg just above your knee. Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, turn out your right leg further to increase the stretch, ensuring that your spine remains in a neutral position and your tailbone remains on the floor. Repeat this stretch on the other side.

Lats – Mermaid Stretch

Step 1

Begin in a seated position. Bend your knees and position your feet together firmly on the mat. Using your left hand, tuck your left leg behind you so that your shin and the top of your foot is resting on the mat. Release your right leg and place your shin and the outside of your right foot on the mat, resting your foot on the inside of your left thigh. Release your left arm and rest your hand on your left foot. This is your starting position.

Step 2

Inhale. Lengthen your spine to sit up tall and reach your right arm towards the ceiling. At the same time, release your right arm and rest your hand on your left knee.

Step 3

Exhale. Reach your right arm over to your left side to lengthen the right side of your body, ensuring that both glutes remain on the mat.

Step 4

Hold this position for the specified amount of time, breathing deeply throughout. Each time that you exhale, reach further over to your left side to increase the stretch. Repeat this stretch on the other side.

Shoulders (Deltoids)

Step 1

Plant both feet on the floor hip-width apart. Release your right arm and bring it across your body. Release your left arm and place your hand on your right forearm, gently pulling it towards your chest. Avoid “shrugging” by drawing your shoulder blades down and back.

Step 2

Hold this position for the specified amount of time, breathing deeply throughout. Repeat this stretch on the other side.

Quads

Step 1

Plant both feet on the floor slightly further shoulder width apart. Bend your right knee and bring your foot back directly behind you so that you can hold it with both hands. You should feel a stretch in the front of your right leg. Hold this position for the specified amount of time. If you’re struggling to balance, focus on a spot directly ahead of you or extend your left arm. Repeat this stretch with your left leg.

By Nikolina Ilic

Nikolina is the web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she spends most of the time in the gym or with her husband and daughter. She was previously a Digital Editor at GQ and Vogue magazine.

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