February 2025 Green Team Workout 1

30-Minute Strength and Flexibility Workout: Core, Legs, and Shoulders


This workout combines strength, mobility, and endurance to target your core, legs, and shoulders. The endurance finisher adds intensity while maintaining focus on your target areas.

Warm-Up (5 Minutes)


Prepare your muscles with dynamic movements that enhance mobility and circulation:

1. Cat-Cow Stretch with Arm Reaches (1 Minute)

• Alternate between arching and rounding your back in a tabletop position. On each “cow” movement, extend one arm overhead to stretch your shoulders.

2. Standing Leg Swings with Shoulder Rolls (1 Minute Per Side)

• Swing one leg forward and back while performing backward shoulder rolls.

3. Inchworm to Plank with Shoulder Tap (1 Minute)

• Walk your hands out to a high plank, perform a shoulder tap on each side, and walk back to standing.

4. Arm Windmills with Lunge Twist (1 Minute)

• Perform wide arm circles while stepping into alternating lunges. Add a torso twist toward your front leg.

Workout Circuit (20 Minutes)


Complete 2 rounds of the following exercises:

1. Dumbbell Shoulder Press with Alternating Arm Raise (12 Reps Per Arm)

• Hold dumbbells at shoulder height, press one arm overhead while raising the opposite arm straight out to shoulder level.

2. Step-Through Lunges (10 Reps Per Leg)

• Perform a forward lunge, then step backward into a reverse lunge with the same leg. Hold a medicine ball for added core engagement.

3. Yoga Ball Plank Rollouts (12 Reps)

• Place your forearms on a yoga ball, roll the ball forward and back while maintaining a strong plank position.

4. Side Plank Rotations with Reach (8 Reps Per Side)

• In a side plank, rotate your torso to thread your free arm under your body, then return to the starting position and reach overhead.

5. Kettlebell Deadlift to Upright Row (12 Reps)

• Perform a deadlift with a kettlebell, then pull it to your chest with an upright row to engage your shoulders and traps.

6. Single-Leg Glute Bridge with Arm Reach (10 Reps Per Leg)

• Perform a glute bridge on one leg while reaching your opposite arm overhead for an added shoulder stretch.

Endurance Finisher (5 Minutes)


Perform each exercise for 40 seconds on, 20 seconds rest. Rotate through all five exercises:

1. Dumbbell Push Press

• Use light dumbbells, bend your knees slightly, and explode up to press the dumbbells overhead.

2. Kettlebell High Pulls

• Pull the kettlebell explosively from the hips to chest height, keeping elbows high.

3. Alternating Dumbbell Snatches

• Use a dumbbell and alternate arms as you explosively pull it overhead in one smooth motion.

4. Jumping Lunges with Medicine Ball Twist

• Hold a medicine ball and twist toward the front leg as you jump and switch legs.

5. Burpees with Overhead Reach

• Perform a standard burpee, but when you jump up, reach overhead with extended arms for added shoulder engagement.

Why It Works


This version hits all the key areas with a powerful endurance finisher that maximizes calorie burn and muscle endurance while maintaining focus on your legs, core, and shoulders.

Ready to dive in?

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