Dana demonstrates today's Interval format. The workout is 4 rounds and a round starts every 5 minutes. The workout order reverses for rounds 3 and 4. We'll perform a variety of exercises using a pair of dumbbells. Grab yours and follow along!
Workout Description: 0:08
Warm Up: 2:53
Accessory Core Work: 4:53
"Encore"
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil's Press
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil's Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters
WARMUP
2 Sets
30 Second Front Plank
20 Jumping Jacks
10 Glute Bridges
5 Inchworm to Push-up
Single Dumbbell Warmup
Performed With Light Dumbbell:
10 Goblet Squats
10 Romanian Deadlifts (Each Side)
10 Single Arm Russian Swings
10 Strict Press (Each Side)
10 Goblet Squats
Body Armor
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest