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Description

This intense full body blaster is not for the faint at heart! Although this workout is only 20 minutes, it will feel much longer! We are sure you will be feeling mighty and strong after this one. Grab one pair each of moderate and heavy weighted dumbbells, a pull up bar and a box or bench to complete this workout.


Exercises

Set 1: 1 round
Walking Lunges
Walking Lunges
30 seconds
Walking Inchworms with Push-Ups
Effort: Moderate
Walking Inchworms with Push-Ups
40 seconds
Rest
Rest
10 seconds
Side Lunges
Side Lunges
30 seconds
Rest
Rest
10 seconds
Alternating Bent Over Rows
Weights: Moderate
Alternating Bent Over Rows
40 seconds
Rest
Rest
15 seconds

Set 2: 2 rounds
Walking Dumbbell Lunges
Weights: Heavy
Walking Dumbbell Lunges
40 seconds
Rest
Rest
10 seconds
5 Way Push Ups
5 Way Push Ups
40 seconds
Rest
Rest
15 seconds
Neutral Grip Pull Ups
Neutral Grip Pull Ups
40 seconds
Rest
Rest
15 seconds
Hanging Knee Raises
Hanging Knee Raises
40 seconds
Rest
Rest
20 seconds

Set 3: 2 rounds
Left Bulgarian Split Squats with Dumbbells
Weights: Heavy
Left Bulgarian Split Squats with Dumbbells
40 seconds
Transition
Transition
10 seconds
Right Bulgarian Split Squats with Dumbbells
Weights: Heavy
Right Bulgarian Split Squats with Dumbbells
40 seconds
Rest
Rest
10 seconds
Overhead Press
Weights: Heavy
Overhead Press
40 seconds
Rest
Rest
15 seconds
Chin Ups
Chin Ups
40 seconds
Rest
Rest
10 seconds
Bicycle Crunches
Bicycle Crunches
40 seconds
Rest
Rest
20 seconds

Set 4: 1 round
Push-Up to Row to Burpee
Weights: Moderate
Push-Up to Row to Burpee
1 minute

Workout Discussion

28 Mar
Andrea B, you can use TRX or rings
18 Mar
Is there a modification if I am unable to do a chin up or pull up?
03 Mar
It's excellent whole body exercise I want to lose lower body n toning as well tell me

Appears In



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