Almost that time of year when school is out (a little over a month to go!!), and you may be traveling OR want to do some fun workouts outdoors. I designed this so you can do both! You only need a set of dumbbells, but body weight will also work. If you are traveling, you can use water bottles, or get a resistance band that will pack nicely.
Go all out for the 30 seconds of aerobic work and focus on form and core stability for the 2nd anaerobic move. I love using heavy weights and after I designed this, I used 15 pound dumbbells and completed it 3x thru and was TOAST when I was done! REST after you complete one set and then repeat it again. Give it all you got! IF you are working with dumbbells, maybe have a couple different options in terms of weight, so you can use heavier and/or lighter depending on how you feel.
I created the youtube video to show the movements in case you are unfamiliar with them.
AFTER you complete 1-3 rounds, try the BURNOUT at the bottom!
(30 second aerobic, 50 second anaerobic) Beginners 1-2 rounds, Intermediate 2-3 rounds, advanced 3+
Equipment: Pair of dumbbells (I used 10 and 15lbs)
30 sec Jog in place 50 sec Squat with Alternating kicks
30 sec High knees 50 sec Push up (chest to the ground)
30 sec Run it out + Squat hold 50 sec Forward/Reverse lunge left + Right arm shoulder press
30 sec Run it out + Squat hold 50 sec Forward/Reverse lunge right + Left arm shoulder press
30 sec Run it out + Squat Thrust (or burpee if you add pushup) 50 sec Alternating side kick + squat (holding db's)
30 sec Run it out + Squat Thrust (or burpee if you add push up) 50 sec Pike Pushup + Alternating knee in and kick out
30 sec Jump Rope (mimic rope jumping) 50 sec Deadlift to upright row using dumbbells
30 sec Jump Rope (mimic rope jumping) 50 sec 1 leg with alternating 2 arm bent over row (dumbbells)
30 sec Ski Abs 50 sec Pike position to plank position (on elbows more advanced)
30 sec Ski Abs 50 sec Crab Alternating toe touches
REST AND REPEAT!!!!!
(Start at 1.30sec to skip intro)
After you have completed all rounds, set your stop watch to 6 minutes. Complete: 30 double mt. climbers (both knees count as 1 rep) 20 chest to floor push ups 10 Clean and press (I used a 30 pound bar for this)
Complete as many times in the 6 minutes as possible!!!
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