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Description

Light dumbbells needed, work hard for 20 seconds! This can be as hard or as easy as you make it.


Exercises

Set 1: 2 rounds
Squat Jumps
Squat Jumps
20 seconds
Rest
Rest
10 seconds
Raise dumbbells forward and upward with until upper arms are above horizontal. Lower and repeat.
Dumbbell Front Raises
20 seconds
Rest
Rest
10 seconds
Bicycle Abs
Bicycle Abs
20 seconds
Rest
Rest
10 seconds
Seal Jacks
Seal Jacks
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
50 seconds

Set 3: 2 rounds
Standing Dumbbell Lunges
Standing Dumbbell Lunges
20 seconds
Rest
Rest
10 seconds
Push-Ups
Push-Ups
20 seconds
Rest
Rest
10 seconds
V-Ups
V-Ups
20 seconds
Rest
Rest
10 seconds
Jump Rope (Without Rope)
Jump Rope (Without Rope)
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
Rest
Rest
50 seconds

Set 5: 2 rounds
Dumbell Side Lunges (Alternate Left/Right)
Dumbell Side Lunges (Alternate Left/Right)
20 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
20 seconds
Rest
Rest
10 seconds
Mountain Climbers
Mountain Climbers
20 seconds
Rest
Rest
10 seconds
Jumping Jacks
Jumping Jacks
20 seconds
Rest
Rest
10 seconds

Set 6: 1 round
Rest
Rest
50 seconds

Set 7: 2 rounds
Burpees
Burpees
20 seconds
Rest
Rest
10 seconds
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 seconds
Rest
Rest
10 seconds
Sit-Ups With Twist
Sit-Ups With Twist
20 seconds
Rest
Rest
10 seconds
Sprint In Place
Sprint In Place
20 seconds
Rest
Rest
10 seconds

Set 8: 1 round
Rest
Rest
50 seconds

Set 9: 2 rounds
Dumbbell Squats
Dumbbell Squats
20 seconds
Rest
Rest
10 seconds
Diamond Push Ups
Diamond Push Ups
20 seconds
Rest
Rest
10 seconds
High-Plank and Knee Draw
High-Plank and Knee Draw
20 seconds
Rest
Rest
10 seconds
Cross Over Jumping Jacks
Cross Over Jumping Jacks
10 seconds
Rest
Rest
10 seconds


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