Time to pump some electricity into your workout!
This one’s for the dumbbell fans out there. Your arms are gonna get an intense workout, along with the rest of the body!
You’re in for a 2 station freestyle workout. You’ll burn calories at the battle rope station and suspension station before you hit the dumbbells like a champ. Get through it and you’ll feel absolutely amazing.
Rev up the energy, it’s go time!
Warm Up
Prisoner Jump Squats
Sprint / Jog in Place
Alternating Power Skips / High Skips
Mountain Climbers
Time: 2 minutes
Repeat: 2x
Transition Time: 30 seconds
Time at End of Warm Up: 2:30
Suspension Station
Primary Movement: Push Ups, Knee Tuck, Pike
Secondary Movement: Burpees, Opposite Knee -> Elbow
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 6:00
Rope Station
Primary Movement: Alternating Arm Ripples
Secondary Movement: Burpees, Knee -> Opposite Elbow
Time: 3 minutes
Repeat: 3x
Transition Time: 30 seconds
Time at End of Station: 9:30
Freestyle Workouts
Dumbbell High Pulls (sumo squat)
Dumbbells – Upright Row
Dumbbell Reverse Lunges + Bicep Curls
Sliders
Mountain Climbers
Dumbbell Front Raises + Overhead Presses
Time: 6 minutes
Repeat: 3x
Transition Time: 1 minute
Time at End of Workout: 16:30
Need the equipment for this workout? Come down to Fit Body Boot Camp: we have everything you need AND you can try out 3 workouts for FREE! Click here to learn more.
