Time : 30-35 minutes.
This workout is killer! I had so much fun challenging myself to complete each lap faster than the one before. It is better to pick lighter weights as you will be doing high reps.
Stopwatch or timer
Medicine ball (3-5kg)
1x Set of Dumbbells (5-3kg)
Complete all exercises in order at your max outpace and effort. When your timer reaches 5 minutes stop the clock and rest for 30 seconds - 1 minute. Start the timer and keep circuiting through the exercises resting EVERY 5 minutes for 30 seconds - 1 minute.
Once you have Complete the circuit 3x you are FINISHED.
I managed to finish the workout in just under 30 minutes, go at your own pace and push hard.
A 1. Push-ups - 20
A 2. squat jumps 120
A 3. MB slams 20
B 1. DB squat to curl & shoulder press- 20
B 2. mountain climbers- 60
B 3. Bent over DB row -20
C 1. DB shoulder press- 20
C 2. Plank to push-ups- 20 **see video below
C 3. Plank position jumping jack - 20 * see video below
D 1. Lunge jumps- 20
D 2. DB tricep kickbacks - 20
D 3. Burpees - 20