Bodyweight & Dumbbell 45/10

WARM UP

• 3x25 Squats

• 3x15 Push Ups

Circuit #1

• High Knees

• DB Russian Twist

• Mtn Climbers

• DB Alt. Wood Choppers

• Plank Builds

• Alt. T-Planks

• Buzz Saw

• Alt. Plank Arm Raises

• Half Burpees

• Push Ups

Circuit #2

• DB Thrusters

• Everest Climbers

• DB Bookshelf L

• DB Burpees

• DB Bookshelf R

• Jump Squats

• DB RDL L

• Jumping Jax

• DB RDL R

• Jump Lunges

3 minute finisher

• 1-2 High Knees

Super Fusion 30/30/3

perform each exercise for 30 seconds continuously for 3 minutes. Rest 1 minute between rounds.

Round #1

• DB Squat/Press

• DB Alt Lunge/Curl

Round #2

• Body Ext

• Mtn Climbers

Round#3

• Ball to the Wall

• Ball Slam

Round#4

• Rope slams

• Step Ups

Round#5

• Bosu Shuffle

• Bosu Toe Taps

Round#6

• Shoulder Taps

• Bicycles

Round#7

• DB Curl L

• DB Curl R

Round#8 

• Sit Ups

• Leg Lifts

Dumbbell 60/10

Perform each exercise for 1 minute resting 15 seconds between each exercise. rest 1 minute and repeat circuit 1-4 times

1. DB Deadlift/High Row

2. DB Russian Twist

3. DB Squat/Press

4. Jumping Jax

5. DB Alt Lunge

6. DB Woodchoppers

7. DB Press Out

8. DB Deadlift

9. DB Round the World

10. Burpees

Core Workout #1

Main Workout

Perform 50-100 reps of…

-Squats

-Mountain Climbers

-Bicycles

-High Knees

1 minute Fast Feet

Perform 40-80 reps of…

-Landmine Twist

-DB Russian Twist

-Terminators

-S/S Med Ball Bounce

1 minute Bosu Lateral Shuffle

Perform 25-50 reps of…

-Toe Touch

-Kick Out

-Alternating V-Ups

-Hip Ups

1 minute Burpees

Ball Tabatas 

Perform a tabata of each exercise (20/10x8)

• Ball To The Wall

• Power Throw (L/R)

• Slam

• Side to Side Bounce

• Suplex

30/30/3

Perform 30 seconds of each exercise for 3 minutes. rest 1 minute between circuits

#1

• High Knees

• Squat Jumps

#2

• KB Single Swing L

• Kb Single Swing R

#3

• Cable Twist L

• Cable Twist R

#4

• Power Raise L

• Power Raise R

Finisher

• DB Squat Press

• Alt DB Snatch

• Alt Swing

• Lat Swing