Lucky 7Read Now
30 minutes finishing cardio
Big 400Read Now
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.
Shoulder Hell +Read Now
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...
upper body crushRead Now
DB ComplexRead Now
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