Duration: 21 minutes
This is a perfect total body workout for days when every machine is taken in the gym!
You only need one piece of equipment and a small area to complete. If you perform 3 sets of each circuit this workout will take you 21 minutes if you perform 4 sets it will take you 28 minutes. This is a tough workout but you can do it … just take your time and make every rep count.
| Exercise | Rounds | Repetitions |
|---|---|---|
| Circuit 1 – Grab a squat bar or bench press bar and do the following: |
||
| RDL’s (Romanian Deadlifts) | 3-4 | 20 |
| Bent Over Rows | 3-4 | 12 |
| Push Presses | 3-4 | 12 |
| Squats any Kind | 3-4 | 20 |
| Rest 30 Seconds and Repeat 3-4 times | ||
| Exercise | Rounds | Repetitions |
|---|---|---|
| Circuit 2 – Grab a set of dumbbells and do the following: | ||
| 1st Pushups | 3-4 | 12 |
| *hands on dumbbells while doing the pushups | ||
| 2nd Renegade Rows | 3-4 | 12 |
| *still in pushup position bring each arm one at a time | ||
| 3rd Half Burpee Push Presses | 3-4 | 12 |
Do this a total of 12 times (12 push-ups..12 rows…12 push presses)
***so do a push up
***complete a single arm row with each arm in push up position
***walk/jump feet up and stand up — once in standing position complete a push press
Rest 30 Seconds and Repeat 3 – 4 times
Notes*
Workout Complete!!! Now finish off with 30 minutes of cardio after the workout if you have time. Leave a comment below if you have questions
Remember you can do the same workouts each week over and over and still have results… if it seems like it is getting easier which it will over time as your endurance and strength increase you can increase the weight, intensity, or repetitions. Quality over quantity is important.
