This is a full body workout. It’s a high intensity, quick rep workout. You are only doing 20 seconds work, so go ALL OUT for those 20 seconds. There are supersets, separated by a set of 10 burpees. You want to work on your form, while keeping a steady pace.
Complete 4 rounds of each set of exercises before moving onto the next. Before moving onto the next superset, you will do 10 burpees. Perform each of the exercises for 20 seconds, with a 10 second rest in between. While the burpees aren’t timed, be sure to push yourself and complete them as quickly as possible.
For this workout you will only need a set of dumbbells (appox 10-12 lbs) and a stability ball (optional).
SUPERSET 1: Shoulder Press and Upright Row
Shoulder Press: Sit on a bench, holding 8-10 lbs dumbbells in each hand. Start with the weights up at your shoulders with elbow bent and palms facing forward. Press the dumbbells straight up and lower back to start. Keep a steady but controlled pace.
Upright Row: Stand holding a sandbag or barbell in front of you, arms straight and in front of your thighs, palms facing your body. Raise the weight up to your chin, by bending your elbows out to the sides. Slowly lower back to start and repeat. If you don’t have a sandbag or barbell, complete the same move holding a dumbbell in each hand or a kettlebell.
10 Burpees (see pics)
SUPERSET 2: Floor Press and Flys
Floor Press: Lay on the floor with knees bent, holding an 8-10 dumbbell in each hand at your shoulders, elbow pointed out. Press the weights straight up over your chest, and lower to start. This can also be performed with your upper back rested on a stability ball (see pic). You can also use a barbell for this move as well. Balancing on the ball will engage your glutes and abs.
Flys: You can perform this move on the stability ball as well, or you can lay on a bench or ugi ball. Use a lower weight (5-8 lbs). Hold weights straight up above your chest, palms facing each other. With a slight bend in your arms, separate your arms and lower them out to the sides, then raise back to start.
SUPERSET 3: Mason Twist and Bicycle Crunch
Mason Twists: Sit with your knees bent in front of you (feet raised optional),holding a kettlebell, medicine ball or dumbbell in front of your chest. Rotate your torso and lower the weight down to your left hip, then back to center. Repeat to the right and continue alternating sides in a steady but controlled pace.
Bicycle Crunch: Lay on your back with your hands behind your head, knees bent above chest. As your straighten your right leg, crunch and reach your right elbow to your left knee. Switch legs and reach the opposite elbow to the opposite knee and repeat alternating sides.
SUPERSET 4: Push-ups and Tricep Extensions
Push-ups: Perform pushups however you’re most comfortable. Start on your hands and feet, and lower to your knees if needed. To make the move more challenging, rest your feet on a bench, stability ball or ugi ball.
Tricep Extensions: Stand holding a 3-5 lb dumbbell in each hand, elbows bent so that the weights are yo by your ribs. You should be standing slightly hinged forward. Extend both arms straight back and return to start, keeping your arms tight to your body.
SUPERSET 5: Curls and Hammer Curls
Curls: Perform a basic bicep curl, sitting or standing. Start with your arms straight, palms facing forward. Curl the weights up to your shoulders and lower slowly and repeat.
Hammer Curls: Perform curls again, but start with your arms straight and turn your wrists so that your palms face into your body. Maintaining this position, curl the weights to your shoulders.