Get a full-body burn with dynamic strength and conditioning workout featuring No-repeat exercises to keep you engaged while sculpting your physique.
I used a set of 5kg/11Lbs + 7.5kg/16.5Lbs dumbbells but you may want to use something lighter or heavier depending on your fitness and strength level.
There is 1 No Repeat Circuit to complete 40 secs work/15 secs rest + Abs Finisher
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1️⃣DB Deadlift to Row
2️⃣DB Full Body Snatch
3️⃣Rainbow Thruster
4️⃣Curtsy Lunge & Curl (R) side
5️⃣Curtsy Lunge & Curl (L) side
6️⃣See-Saw Row
7️⃣Plank Row & Rotation
8️⃣Plank Jack
9️⃣OH Situp
🔟Lean Back Shoulder Press
1️⃣Staggered Squat
2️⃣Lunge & Curl
3️⃣Devils Press
4️⃣SL Deadlift to Row (R) side
5️⃣SL Deadlift to Row (L) side
6️⃣Lateral Squat Walk
7️⃣Commando Leg Knee Drive
8️⃣Mt Climbers
9️⃣Plank Hold
🔟SA Chest Press Glute Drive (R) side
1️⃣SA Chest Press Glute Drive (L) side
2️⃣Kneeling Tri Ext Thrust
3️⃣Sumo Alt High Row
4️⃣Lateral Lunge Clean (R to L)
5️⃣Lateral Lunge Clean (L to R)
6️⃣Side Toe Tap to Jump squat
7️⃣Squat Hop Burpee
8️⃣Side Lying Abduction (L) side
9️⃣Side Lying Abduction (R) side
🔟DB Getup
.
Ab Finisher
1️⃣Plank Knee to Chest to Leg Lift
2️⃣BW Russian Twist
3️⃣Clap Crunch
4️⃣Scissor Legs
5️⃣Step In Spider-Man
*Workout Complete 🔥Burn 251 Calories
**Total Calories burned will vary depending on your body composition, workout intensity and also fitness level.
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Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means that I may earn a commission when you purchase products through the links on this site, at no additional cost to you.
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DISCLAIMER
This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your doctor before beginning this or any exercise program. By engaging in this exercise program, you agree that you do so at your own risk
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Penny xo