45 Minute Follow Along Full Body Workout At Home
No Talking Descending Ladder Home Workout
On today’s episode of Live Lean TV, I’m sharing a no talking 45 minute follow along full body workout at home.
This is the “Armed And Dangerous” workout from our 31 day “Sexy Sizzle” workout and nutrition program.
I hope you enjoy the dance breaks in between sets.
Obviously the music I was listening too while working out was different than the music you are listening to in the follow along workout video.
So if you noticed that my dance moves were a little off beat, that is why.
Welcome To The “No Talking” Armed And Dangerous Follow Along Workout
Here’s how this 45 minute follow along full body workout at home is structured.
Total Time:
45 minutes.
Type Of Workout:
This home workout is comprised of dumbbell, resistance band, jump rope, and bodyweight exercises programmed into:
- tri-set warm up
- descending ladder super sets
- 4 minute tabata workout finisher
Warm Up
Click the links below for a step-by-step exercise demonstration of each exercise.
Follow these warm up moves for the sets and reps indicated below, before your workout.
WU1. High Knee Sprints
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Tempo: N/A
WU2. Standing Dumbbell Cuban Press
Reps: 8
Rest: 10 seconds
Sets: 2
Tempo: 2010
WU3. Fire Hydrant With Leg Extension
Reps: 8/leg
Rest: 10 seconds
Sets: 2
Tempo: 2010
How To Do A Descending Ladder Workout
This is a descending ladder training workout.
You’ll complete 5 reps of exercise A1, then without any breaks, complete 5 reps of exercise A2, then immediately complete 4 reps of A1, then 4 reps of A2, and so on until you ladder down to 1 rep per exercise.
After the descending ladder is complete, take a 2 minute break.
Continue with the second set.
Repeat for exercises B1-B2, C1-C2, and D1-D2.
Once you’ve completed the E1-E4 workout finisher, catch your breath and then move onto the cool down.
Armed And Dangerous Exercises
Click the links below for a step-by-step exercise demonstration of each exercise.
A1. Dumbbell Push Press
Reps: 5-4-3-2-1
Rest: 0 seconds
Sets: 2
Tempo: 20X0
A2. Bent Over Dumbbell Rear Delt Raise
Reps: 5-4-3-2-1
Rest: 2 minutes
Sets: 2
Tempo: 2010
B1. Standing Dumbbell Bicep Curl
Reps: 5-4-3-2-1
Rest: 0 seconds
Sets: 2
Tempo: 2010
B2. Lying Leg Raise
Reps: 5-4-3-2-1
Rest: 2 minutes
Sets: 2
Tempo: N/A
C1. Feet Elevated Shoulder Press Push Up
Reps: 5-4-3-2-1
Rest: 0
Sets: 2
Tempo: 2010
C2. Bench Dip
Reps: 5-4-3-2-1
Rest: 2 minutes
Sets: 2
Tempo: 2011
D1. Resistance Band Frog Press
Reps: 5-4-3-2-1
Rest: 0 seconds
Sets: 2
Tempo: N/A
D2. Jump Squat
Reps: 5-4-3-2-1
Rest: 2 minutes
Sets: 2
Tempo: N/A
4 Minute Workout Finisher Exercises
E1. Speed Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Tempo: N/A
E2. High Knees Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Tempo: N/A
E3. Right Foot Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Tempo: N/A
E4. Left Foot Jump Rope
Reps: 20 seconds
Rest: 10 seconds
Sets: 2
Tempo: N/A
Cool Down
Follow these moves for the sets and reps indicated after your workout.
CD1. Couch Stretch
Reps: 60 seconds/leg
Rest: 10 seconds
Sets: 2
Tempo: N/A
CD2. Lying Lower Back Stretch
Reps: 10 reps
Rest: 10 seconds
Sets: 2
Tempo: N/A
Great job, you just completed the Armed And Dangerous workout.
Hopefully you enjoyed it and the dance breaks in between sets.
Join Our Sexy Sizzle 31 Day Workout Challenge
Here’s the full 31 day Sexy Sizzle workout and nutrition program.
Let’s get you Living Lean with us.
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Today’s Question Of The Day:
- On a scale of 1-10, with 10 being awesome, how dope were my dance moves?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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