No Joke

This workout really is no joke.  I did 2 sets, took a break to eat and replenish, then finished up the last 2.  I was there for a little over an hour and a half.  This was definitely a weekend workout.  If you're doing this during the week on a time crunch, you can do 3 sets and keep the rest periods at a minimum.

6 circuits, Repeat 3-4 times.  Rest when needed, but as little as possible. 

1) TREADMILL RUN: (8 minutes)  Start 5 mph. Increase .5 mph every minute.  

2) ALTERNATING DUMBBELL LUNGE:  (20 Reps) Hold two dumbbells in each hand.  Pick the heaviest weight you can carry without sacrificing your form or grip.  Step forward with one leg until your knee makes a 90 degree angle.  Return to starting position and repeat with the opposite leg.  

3) SQUAT W/ ONE-ARM SHOULDER PRESS:  (15-20 Reps) Stand with feet slightly shoulder width apart. Hold a dumbbell by your shoulder.  Lower to a squat then thrust up to a shoulder press.  Repeat with the opposite arm. 

4) BOX JUMPS:  (20 Reps)  Pick a challenging height.  If you don't have a box available.  Just jump forward as far as you can.  Continue jumping forward until you run out of space.  Then turn around and keep jumping until you've done 20 reps.  

5) DUMBBELL PUSH UP WITH ONE-ARM ROW:   (20 reps) Get in push up position with a dumbbell in each hand.  Do one push up with dumbbells in each hand.  As you come back up, lift one dumbbell to your side then back down.  Repeat with the opposite arm.  That counts as 1 rep.  Repeat until you've done this 20x.  If you need to, break it down to two halves and rest after you're done 10 reps.  

6) ROMAN CHAIR ABS: (20 reps) Stand on the platform with your arms on the arm rest. You will be supporting your weight with your arms on arm rest and back against the chair padding.   Bring your knees waist level then straighten them.