5 stations

for this workout we did a light warmup and then jumped right into it. This sequence takes 30 minutes.

there are 5 stations. Each station has 2 exercises which are related. The format of the workout is as follows

20 seconds to complete 10 reps of main exercise

40 seconds to complete max reps for burnout exercise

1 minute to rest while moving to next station

thus - you will have about 1 minute of effort and 1 minute of rest. Repeat the below sequence 3 times.

FYI - the guys really thought this workout was fun and challenging

STATION 1

10 deadlift with 40# dumbbells

40 seconds of max reps squats

rest 1 min

STATION 2

10 pullups (or arm haulers)

40 seconds of max reps bent over rows (using 40# dumbells)

rest 1 min

STATION 3

10 wide grip pushup with legs elevated

40 seconds of max reps dumbbell flys (using 15# dumbbells)

rest 1 min

STATION 4

10 toes to bar

40 seconds max reps situps

rest 1 min

STATION 5

10 overhead pushups

40 seconds max reps dumbbell press (using 12# dumbbells)

rest 1 min

complete 3 total times.