W.O.W. June 27th, 2010

This workout requires one set of dumbbells and is pretty intense if you select the right amount of weight. The dumbbells should be heavy enough that you have a hard time completing 8 repetitions of tricep kickbacks.

Once you pick up the dumbbells you do not put them down until you complete the entire workout. The workout should take you about 20 minutes. You don't need any other equipment.



Warm up for 5 minutes without dumbbells. Whatever warm up you like is fine (treadmill, bike, etc).

Pick up your dumbbells.

Perform one set of walking lunges, walking at least 10 steps in each direction.

Step forward with one foot (for lower back support) and perform 10 reps of wide dumbbell rows (elbows out, not in).

Perform 15 reps of squat thrust with weights.

On the last one stay down in push up position and perform push and row sequence for 10 reps (push up and then pick up one dumbbell and perform a row, repeat on the other side. Every row counts as one).

Hop feet in and stand up. Perform 20 close stance squat hops.

Bring elbows slightly in front, resting against belly. Perform 8 bicep curls.

Perform 20 split jumps, every time you jump counts as one.

Perform 8 tricep kickbacks, stepping forward with one foot for back support.

Perform 10 shoulder jerks. Shoulder jerk: Start with dumbbells at your shoulders. Squat deeply and as you thrust up, through your glutes and legs, forcefully push the dumbbells up into a shoulder press.

Perform glute/quad series (this will be hard to explain but bare with me). Start in a split stance position (stable lunge, one foot forward the other foot back). Perform 10 lunges, knee touching the floor. On the last rep lean forward and place dumbbells on the floor in a low lunge position, back leg straight. Bring back leg in, tapping by front foot and then extend all the way back, try to keep your hips down throughout the movement. Finally, bring back leg in so that back knee is directly under your hip (as if you are a sprinter about ready to take off out of the blocks), pulse up and down for 10 trying not to straighten back leg. All three exercises are performed on one leg. Repeat other side.

Place dumbbells on your hips. Squat hop out and in for 10 (out and in counts as one). Stay deep in the legs.

Put the weights down. You are done. If you aren't done-done next time choose heavier weights.