Intermediate Difficulty with Advanced Modifications provided
If you’re looking for a challenge, then this is it. Only perform this routine if you’re ready to get your butt kicked! Start with strength training and then move on to some intense cardio. You’ll need a pair of dumbbells and then either a chair, bench, or aerobic step for the strength training. You may also choose to use a barbell for some of the moves, but it isn’t required.
Strength Training
Complete each set with 30 seconds rest in between:
Bench Dips / Feet elevated 3 x 8
DB Lunge / DB Bulgarian Split Squat 3 x 8
DB Power pull from knees / Barbell Power Pull from hang 3 x 8
Stiff Leg Deadlift DB / with Barbell 3 x 8
DB Reverse Curl / 2:1 Clean Reverse Curl 3 x 8
1 Down 2 Up Box Squat / One Leg Squat 3 x 8
DB Bent Over Row / with Barbell 3 x 8
DB Floor Press + Knee / Barbell Floor Press + Leg Raise 3 x 8
Cardio
Complete 2 rounds of each exercise for 30 seconds:
Lateral Push Up Walk / from Knees
Scissor Jumps / Switch Jumps
Elbow to Hand High Plank / from Knees
One Leg Deadlift Jump / no Jump
Marine Push up / from Knees
360 Touchdowns / 360 Jumps
Arm Hauler w/ Flexion / without Flexion
Posterior Swing Jump / Posterior swing
High Plank Rows / from knees
Burpee + 10 punches / Modified to box
Sit ups / Crunches
Jump + Punch / ¼ Squat + Punch
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