Cool Summer Workout to get you Hot!

Hi Internets!

One of my clients from my Friday morning class suggested I put the workout we did this morning online, and I think it is a fantastic idea! This workout can be done with only two 5-15lbs dumbbells and is definitely a heart pumping, legs shaking good time!

The layout of the circuit is as follows

• 1 minute long for each exercise
• Cardio drill coupled with a resistance drill
• Start with 2 exercises for round 1, add 2 more for a total of 4 for round 2, add 2 more for a total of 6 exercises for round 3 and so on.
• Today we went up to 8 exercises (4 rounds) then worked our way back down starting with the last 2 exercises (see below for more detail)
• Take breaks in between rounds (or when needed haha)

For my trainer friends: This really can be done up to as many exercises as you want in a row (e.g., 12 exercises would be 6 rounds). If you're wondering how long this will take, we did 4 rounds up and 3 rounds down and it took us 45 minutes-ish this morning.


Alrighty, now that you are completely confused, here's the workout (it'll make more sense in a second).

* Indicates no equipment other than dumbbells.

To view each exercise, click on it.. (note: I could not find some exercises online so I'm gonna take video clips of myself this weekend for yall)

Round 1: 2 Exercises, 1 minute each 

1. Lateral Bosu Run  (28 sec into video) OR Speed Skaters*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*

Round 2: 4 Exercises, 1 minute each

1.  Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press  (Alternating Sides)*
3. Mountain Climbers* (try and make sure your back is straighter than the guy in the video, e.g., hip down)
4. Lean Lunge to Front Raise (Alternating Sides)*

Round 3: 6 Exercises, 1 minute each

1.  Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*
3. Mountain Climbers*
4. Lean Lunge to Front Raise (Alternating Sides)* 
5. Bosu Toe Taps OR Stair/Box Taps*
6. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination* (note: the clip is using a barbell, you can also do this with dumbbells)

 Round 4: 8 Exercises, 1 minute each

1. Lateral Bosu Run OR Ski Jump*
2. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*
3. Mountain Climbers*
4. Lean Lunge to Front Raise (Alternating Sides)* 
5. Bosu Toe Taps OR Stair/Box Taps*
6. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination* 
7. Dumbbell Swings*
8. Step Back Back Row--> 1 Leg Chest Fly* (Alternating Sides)

 Rest: 2-3 minutes (to make the above circuit easier take a 1-2 minute break in between rounds)

Round 5: 8 Exercises, 1 minute each

1.  Dumbbell Swings
2. Step Back Back Row--> 1 Leg Chest Fly* (Alternating Sides) 
3. Bosu Toe Taps OR Stair/Box Taps*
4. Straight Leg Deadlift--> Bicep Curl --> Shoulder Press Combination*
5. Mountain Climbers*
6. Lean Lunge to Front Raise (Alternating Sides)*
7. Lateral Bosu Run OR Ski Jump*
8. Lateral Step Squat to 1 Legged Shoulder Press (Alternating Sides)*

For Rounds 6, 7, and 8 continue to remove 2 exercises until you are left with exercise 7 and 8.


So there you have it! Fun eh! For my followers who I'm not currently training I would love some feedback on this workout.

Stay Strong!

~Byn