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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:
(35 MIN. RUNNING CLOCK)

  • 2000M ROW (SWITCH EVERY 250M)
  • 150 AMERICAN KB SWINGS 70/53/35
  • 100 PUSH-UPS

CHALLENGE: CAN ANYONE GET 2 ROUNDS IN 35 MINUTES?

EXTRA CREDIT: HOLD A PLANK WHILE YOUR PARTNER COMPLETES THE ROW. THE COMBO OF ROW AND PLANK IS DIRTY ON THE CORE!

NOTEIf you don’t have a partner then rest the time it takes for you to complete the exercise distance or reps. Then repeat. Split the distance or reps in half – still on a 35 minute running clock.

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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