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Description

Weightlifting and kickboxing alternation. Only need one set of dumbells. :-)


Exercises

Set 1: 1 round
Jump Rope
Jump Rope
45 seconds
Rest
Rest
10 seconds
Straight Punches
Straight Punches
1 minute
Rest
Rest
10 seconds
Dumbbell Squats
Dumbbell Squats
45 seconds
Rest
Rest
10 seconds
Left Hooks
Left Hooks
30 seconds
Rest
Rest
10 seconds
Alternating Bicep Curls
Alternating Bicep Curls
45 seconds
Rest
Rest
10 seconds
Right Hooks
Right Hooks
30 seconds
Rest
Rest
10 seconds
Dumbell Back Row
Dumbell Back Row
45 seconds
Rest
Rest
10 seconds
Uppercuts
Uppercuts
1 minute
Rest
Rest
10 seconds
Push-Ups
Push-Ups
45 seconds
Rest
Rest
10 seconds
Elbow Strike, Knee Strike
Elbow Strike, Knee Strike
1 minute
Rest
Rest
10 seconds
Deadlifts
Deadlifts
45 seconds
Rest
Rest
10 seconds
Front Kicks
Front Kicks
1 minute
Rest
Rest
10 seconds
Crunches
Crunches
45 seconds
Rest
Rest
10 seconds
Roundhouses
Roundhouses
1 minute
Rest
Rest
10 seconds
Cross Body Crunches
Cross Body Crunches
45 seconds
Rest
Rest
10 seconds
Shadow Boxing
Shadow Boxing
1 minute
Rest
Rest
10 seconds
Burpees
Burpees
45 seconds
Rest
Rest
10 seconds
Dumbbell Front Raises
Dumbbell Front Raises
45 seconds
Rest
Rest
10 seconds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
45 seconds
Rest
Rest
10 seconds
Dumbbell Push Press
Dumbbell Push Press
45 seconds


Related Workouts

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  • Rapid-Fire Obliques
    Rapid-Fire Obliques
    20 minutes, Intense
  • Ab-Bootcamp
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  • Dumbbell Greatness
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    20 minutes, Moderate

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