dumbbells 2


Goal / Emphasis:  A high intensity training program that will challenge your muscular strength and endurance with components of resistance, interval, power, plyometrics and endurance.

Time: 30 – 60 minutes (1 Round = 30 minutes)

Equipment: dumbbells, medicine balls, kettlebells, jump rope and a mat.

Warm-Up Phase (5-8 minutes)

  • March
  • Step Touch
  • Hamstring Curls with Chest Openers
  • Alternating Knees Up with Lat Pull
  • Squat right and left
  • Repeat!
  • Stretch

Work Phases (40 minutes)

Complete two rounds of the following sequence resting 1 minute between rounds and hydrating.

  • 10 Squats
  • 10 Jump Squats
  • 10 Alternating Curtsy Lunges
  • 10 Alternating Front Lunges with Diagonal Medicine Ball Chop
  • Jump Rope (1 minute)
  • 10 Mountain Climbers
  • 10 Rear Lunges with Front Dumbbell Raises
  • 10 Single Leg Deadlift with Kettlebell
  • 10 Plank Shoulder Taps
  • Shuffle Touches (20 seconds
  • 10 Burpees
  • 10 Pile Squats with Overhead Kettlebell Press or Medicine Ball Toss
  • 10 Plank with Dumbbell Row
  • 10 Front Kicks
  • Quick Feet (20 seconds)
  • 10 Jumping Jacks
  • 10 Triceps Kickbacks
  • 10 Biceps Curls
  • Side Plank (20 seconds)
  • High Knees (20 seconds)

Cool Down Phase (10-12 minutes)

  • Cool Down
  • 10 Abdominal Crunches
  • 10 Reverse Abdominal Lifts
  • 10 Russian Twists with Medicine Ball or Dumbbell
  • Bridge (20 seconds)
  • Stretch

Created by Allison Stolar, Health Fitness Specialist


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