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Description

Enjoy this Body weight and dumbbell workout that burns calories, gets your heart racing, and tightens the major muscles in your entire kinetic chain. At the conclusion of each round, perform 3 abdominal exercises for 1 minute. This workout is a base fitness test for most athletes that challenges strength, conditioning and helps with weight loss and endurance. Repeat 3 -4 days per week for maximum results. Enjoy your fitness journey!


Exercises

Set 1: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Plank
Plank
1 minute
Burpees
Burpees
20 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 reps
Pull-Ups
Pull-Ups
10 reps
Squat Jumps
Squat Jumps
25 reps
Overhead Press
Weights: Moderate
Overhead Press
20 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 reps
Bicycle Crunches
Bicycle Crunches
1 minute
Straight Leg Bicycle Abs
Straight Leg Bicycle Abs
1 minute

Set 2: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Plank
Plank
1 minute
Burpees
Burpees
20 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 reps
Pull-Ups
Pull-Ups
10 reps
Squat Jumps
Squat Jumps
25 reps
Overhead Press
Weights: Moderate
Overhead Press
20 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 reps
Sit-Ups
Sit-Ups
1 minute
V-Ups
V-Ups
1 minute

Set 3: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Plank
Plank
1 minute
Burpees
Burpees
20 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 reps
Pull-Ups
Pull-Ups
10 reps
Squat Jumps
Squat Jumps
25 reps
Overhead Press
Weights: Moderate
Overhead Press
20 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 reps
Right Oblique Crunches
Right Oblique Crunches
1 minute
Cross Body Crunches
Cross Body Crunches
1 minute
Short Crunches
Short Crunches
1 minute

Set 4: 1 round
Mountain Climbers
Mountain Climbers
1 minute
Plank
Plank
1 minute
Burpees
Burpees
20 reps
Dumbbell Bent Over Rows
Dumbbell Bent Over Rows
20 reps
Pull-Ups
Pull-Ups
10 reps
Squat Jumps
Squat Jumps
25 reps
Overhead Press
Weights: Moderate
Overhead Press
20 reps
Dumbbell Rear Lateral Raises
Dumbbell Rear Lateral Raises
20 reps
Plank Bird Dog
Plank Bird Dog
1 minute
Right Side Plank
Right Side Plank
1 minute
Left Side Plank
Left Side Plank
1 minute


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