Workout Of The Week June 5, 2012

W.O.W. 6/5/2012

This workout is short and efficient.  As per usual you can do it at home or in the gym because you just need a set of dumbbells and a relatively small space.  By request this work out does not include running as one of the drills:)


Warm up with some basic calisthenics like jacks, squat pulse and push ups.

Perform the following exercises back to back for a total of five complete rounds.
#1 Bicep curl shoulder press X15
#2 DB squat thrust with a push up then row R and row L before you hop up
(image does not show the push up so don't forget to insert it as soon as you
#3 kick your feet back, hands stay on the dumbbells) X15
#4 French press X15
#5 Slalom over both dumbbells (or hurdle)  X30

#6 Stable stance split lunge R X15

#7 Stable stance split lunge L X15

#8 Single leg squat thrust R X15

#9 Single leg squat thrust L X15
#10 Bicycle X30

#11 Jackknife X15

#12 Mountain climber X30

Back to the top

Bicep curl shoulder press X15

DB squat thrust with a push up then row R and row L before you hop up
(image does not show the push up so don't forget to insert it as soon as you
kick your feet back, hands stay on the dumbbells) X15













 French press X15

 Slalom over both dumbbells (or hurdle)  X30

Stable stance split lunge R X15

Stable stance split lunge L X15

Single leg squat thrust R X15

Single leg squat thrust L X15

Bicycle X30

           

                                                                                                           

 Jackknife X15

 Mountain climbers X30

Go immediately back to the top without a rest and continue 

until you have completed the five rounds.