Conditioning Workout 2

Time: 1 hour, (if only 3 minutes rest is taken between sets) allowing for warm up and cool down

Equipment: 1 Moderately Heavy Dumbbell, 2 Light Dumbbells

Difficulty: Medium

Warm-Up: 5 minutes As Many Rounds As Possible (AMRAP)

Jumping Jacks x 30 reps

Windmills x 20

Prison Squats x 10

Mountain Climbers x 20

Push ups x 10

Rest: 3 minutes

Round 1: 1 Heavy Dumbbell, 7 minutes AMRAP

Goblet Squats x 20 reps

1 Arm DB Rows x 20, 10/side

Bridged 1 Arm DB Press x 20, 10/side

Russian Twist x 20 (fast count)

Rest: 3 minutes

Round 2: 2 Light Dumbbells, 7 minutes AMRAP

Loaded Lunges x 20 reps, 10/side

Bent Rows x 10

Arnold Press x 10

Leg Lifts x 10

Rest: 3 minutes

Round 3: 1 Heavy, 2 Light Dumbbells, 7 minutes AMRAP

1 Leg RDL's x 20, 10/side

T Push ups x 10, 5/side

Top Loaded Windmils x 10, 5/side

In & Out's x 10

Rest: 3 minutes

Round 4: Body Weight, 7 minutes AMRAP

Prison Squats x 10

Supermans x 10

Bicycles x 20

Push ups x 10

Make sure you stretch and drink plenty of water. Have a great week!