This was a great workout for our group or alone. You only need dumbbells! This really cranked our heart rate and kept the intensity going! Move through it as quickly as you can.
5 rounds
20 bent over dumbbell rows
20 pushups
10 right-arm dumbbell clean and press (we used 40# dumbbells)
20 back extensions (using 25# plate)
10 right-arm dumbbell clean and press (we used 40# dumbbells)
20 mountain climbers
At the end you will have completed 500 reps. If you are doing this as a group, simply give each person a station and rotate when everyone finished their set. I purposely designed the sets so they would take a similar amount of time. Notice how the 1-arm dumbbell cleans are separated, they take a little longer.
Our beginners did this circuit at 1/2 reps and lighter weight.
Get STRONG!
Brian
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