For this workout you need:

  • A pair of Dumbells (5-10 pounds for women and 15-20 pounds for men)
  • Jumping Rope (optional)

Repeat 3 to 5 times:

  • 10 Renegade rows + Push-up
  • Choice of Cardio (100 Jumping Jacks OR 100 Skipping rope OR 10 sprints over 20 meters)
  • 10 Bend over flies
  • 10 Diagonal raises
  • 10 Shoulder presses
  • 15 Bicep curls
  • 15 kick backs
  • Choice of Cardio (100 Jumping Jacks OR 100 Skipping rope OR 10 sprints over 20 meters)
  • 10 Renegade rows opening into a T + Push-up
  • Choice of Cardio (100 Jumping Jacks OR 100 Skipping rope OR 10 sprints over 20 meters)
  • 20 Lunges with overhead press
  • 30 Russian twists with dumbell