30 minutes finishing cardio
This one is tougher than it looks. It works every major body-part and is my Go-to circuit when I only have 30-minutes.
10 rounds or 30 minutes, whichever comes first.
Go to your phone's stopwatch function or app.
Do Dumbbell shoulder press for 30 seconds with 8 or 10# DB...
(*Press for 30 seconds, then hold overhead for 30 seconds, then press again for a final 30 seconds...) This will be challenging but push yourself!!
Then... with 12 to 15# Dumbbells, walk lunge 20 steps down, then 20 back to start...
Then 10 upright rows...
Then 10 Plank rows...
Then 10 Pushups.
Repeat 3 rounds.
with 10# Dumbbells...
10 Front squats
10 Triceps dips off bench or box.
4 rounds with little to no rest.
NOTE: In video I mistakenly refer to "Plank rows" as "upright rows". Sorry for confusion...
Repeat 2 rounds
20 minute cardio cool down
Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period.
Video for Thrusters below, I think you know the rest listed. If not let me know
Every movement is 10 reps
4 total rounds, then...
1 mile run outside or on treadmill
Cool-down with 100 crunches