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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

Get as far as you can in 35 minutes.
*14-13-12-11-10-9-8-7-6-5-4-3-2-1
*Ladies start at 13

Cal Assault Bike
DB Deadlifts 70/50s
Box Jumps 24/20
Cal Row (However many calories per number you’re on – start at 14/13 cals)
Wall Balls (20/14)
Sit-Ups

Cardio Booty/Shoulder Werk below with a running clock in 19 minutes.

Tabata DB Deadlifts
Tabata DB Hang Power Cleans
Tabata DB Lunges
Tabata DB Push Press
**1 minute rest between exercises**

Tabata (20 secs on and 10 secs off, for 8 intervals) of each movement for a total of 4 min. at each station and 32 total intervals
*Weight is 45/30s
*Advanced is 50/35s and 70/50s just for the deadlifts

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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