Time : 30-35 minutes.
This workout is killer! I had so much fun challenging myself to complete each lap faster than the one before. It is better to pick lighter weights as you will be doing high reps.
Requirements:
Stopwatch or timer
Mat
Medicine ball (3-5kg)
1x Set of Dumbbells (5-3kg)
Directions:
Complete all exercises in order at your max outpace and effort. When your timer reaches 5 minutes stop the clock and rest for 30 seconds - 1 minute. Start the timer and keep circuiting through the exercises resting EVERY 5 minutes for 30 seconds - 1 minute.
Once you have Complete the circuit 3x you are FINISHED.
I managed to finish the workout in just under 30 minutes, go at your own pace and push hard.
A 1. Push-ups - 20
A 2. squat jumps 120
A 3. MB slams 20
B 1. DB squat to curl & shoulder press- 20
B 2. mountain climbers- 60
B 3. Bent over DB row -20
C 1. DB shoulder press- 20
C 2. Plank to push-ups- 20 **see video below
C 3. Plank position jumping jack - 20 * see video below
D 1. Lunge jumps- 20
D 2. DB tricep kickbacks - 20
D 3. Burpees - 20
