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Drop It Like It's HOT! Timed REP Workout

August 30, 2014 2 min read

First, I have to give credit where credit it due! During the Summer Body Transformer Challenge, I absolutely LOVED Sean Light's workouts! I find they are a great combination of strength and cardio endurance and I always feel like I get a great workout from them. On Day 2, his program was for 4 minutes on, 40 seconds off, 3 sets of exercises. The workout was timed, but it was also a rep workout. You perform a certain amount of reps of 2 different exercises during the four minutes. I used this format in my bootcamp classes and it worked great! The 40 seconds may seem like a long rest, but believe me, you will need it! 1350PGL 13580_1_For this workout, you will need a sandbag and sliders. If you don't have sliders, you can use paper plates and/or hand towels under your hands. You want the smoothest movement possible when using the sliders. For the sandbag, you can use dumbbells. As always, if you are just starting off, you can use bodyweight only as well!     Military1_1024x1024  

Click here to get your sand bag  


Drop It Like It's HOT! (Timed Rep Circuit)

4 Minutes - 10 Walking Lunges with Sandbag + 10 Power Squats with Sandbag 40 seconds REST 4 Minutes - 10 Clean and Press with Sandbag + 10 Staggered Tricep Push Ups on Sliders 40 seconds REST 4 Minutes - 10 Alternating Side Lunges + Sumo Squat Jump with Sandbag + 10 Pike Push Ups with Kick Thru 40 seconds REST REPEAT 1MORE TIME!! Video below goes through the workout one full round. Want to see more workouts and information on health and fitness? Check out my Facebook and my youtube page as well!

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