Resistance training to promote muscle building in every major muscle group with some cardio to increase that heart rate! And finishing 100 x reps bodyweight exercise incorporating the entire body, particularly the core, legs and shoulders!

The timer will be on for 45 seconds of work, 15 seconds rest throughout!

All you will need is a pair of dumbbells and your mat! I also use a yoga block to elevate heels in squats and during some push ups but it isn’t necessary!

The dumbbells I am using for your reference are 9 kg each throughout!

STAPLE:
RDL TO HIGH SQUAT

HIGH SQUAT W/BRIEF PAUSE AT BOTTOM
HIGH SQUATS
SHOULDER PRESS
PUSH PRESS

STAPLE:
RDL TO HIGH SQUAT

SQUAT TO LUNGE (alt lunge each rep)
ALTERNATING REAR LUNGE
BENT OVER ROW
ALTERNATING ROW

STAPLE:
RDL TO HIGH SQUAT

HEEL ELEVATED SQUAT W/ BRIEF PAUSE
HEEL ELEVATED SQUAT
UNEVEN TO STANDARD PUSH UP
SWITCH SIDE!

STAPLE:
RDL TO HIGH SQUAT

LUNGE TO SQUAT X1 DUMBBELL
SWITCH SIDE!
FULL RANGE FRONTAL RAISE
PARTIALS

STAPLE:
RDL TO HIGH SQUAT

STAGGERED RDL TO SQUAT
SWITCH SIDE!
RENEGADE ROW
RENEGADE ROW TO PUSH UP

STAPLE:
RDL TO HIGH SQUAT

REAR LUNGE TO BALANCE RDL
SWITCH SIDE!
SIDE PLANK TO UNEVEN PUSH UP
SWITCH SIDE!

STAPLE:
RDL TO HIGH SQUAT

SQUAT TO PRESS
1/2 REP ELEVATED SQUAT
BEAR CRAWL
BEAR SHOULDER TAPS

STAPLE:
RDL TO HIGH SQUAT

FINISHER!

100 x BODYWEIGHT!

50 x HOVER TO DOWN DOG
50 x PLANK TO DOWN DOG

This finisher was definitely more challenging than it looks on paper!

During the hovering, think about bring knees to ‘just’ above the floor… so as close to the floor as possible! Aim for neck to move inline with spine as you lift & lower! You will be in this hover position not only in the finisher, but during bear crawls!

This workout left me aware that I have definitely worked hard, my muscles were tired and I felt amazing!!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases