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.