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All you need is a good set of dumbbells of varying weights (light to heavy) and when suggested, a jump rope, any cardio machine, or the ability to do something with high intensity like high knees, step-ups, sprinting, etc.

You may modify the workouts to your caliber of expertise and fitness level.

You may choose to do:

  • 1-2 sets – Beginner Level
  • 3-4 sets – Intermediate Level
  • All sets – Advanced Level

For added burn do 30 mins of AM Fasted Cardio and PM Dumbbell Workouts or vice versa. Some may choose to combine them in the same session. If so, add the cardio portion AFTER the workout.

The Exercises

TEAMS OF 2:
Only 1 person works at a time

3000m Row (Switch every 250m)
200 Double Unders OR 400 Jump Ropes (each)
100 Burpees
100 DB Jerks 65/45s
Time CAP: 35 min.

***If you don’t have a partner than rest as long as it takes you to do your sets/distance and split the reps/distance in half. Still 35 min time cap!

Comment below with how you did and how long it took you!

Push yourself to become 1% better every day!

And as always, have fun, work hard, and stay shredded!

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