WORKOUT #12
EQUIPMENT
YOUR BOD!
A PAIR OF DUMBBELLS.
TIME
25 – 30 MINS
REST
60 – 90 SECONDS BETWEEN ROUNDS
CONDITIONING
AMRAP
(AS MANY ROUNDS AS POSSIBLE)
START WITH 2 REPS FOR EVERY EXERCISE. EACH ROUND ADD 2 MORE REPS.
25 MINUTE TIME CAP.
SQUAT PRESS
DB SWING
1 1/4 DEADLIFT
HAND TO FOOT BALL PASS
BURPEES
SHOULDER TAPS
REST AS YOU NEED BUT HOLD A CONSISTENT PACE.
AMRAP
REST BUT HOLD A CONSISTENT PACE
SQUAT PRESS
2 REPS FOR EVERYTHING IN THE FIRST ROUND THEN KEEP ADDING 2 REPS EACH ROUND.
DB SWING
SQUAT PRESS, DB SWING
1 1/4 DEADLIFT
SQUAT PRESS, DB SWING, 1 1/4 DEADLIFT
HAND TO FOOT BALL PASS
HOLD A SOFT TOY OR A LIGHT BALL AND PASS IT FROM YOUR HANDS TO YOUR FEET AS YOU REACH UP AND EXTEND.
SQUAT PRESS, DB SWING, 1 1/4 DEADLIFT, BALL PASS
SQUAT PRESS, DB SWING, 1 1/4 DEADLIFT, BALL PASS
BURPEES
SQUAT PRESS, DB SWING, 1 1/4 DEADLIFT, BALL PASS, BURPEES
SHOULDER TAPS
SQUAT PRESS, DB SWING, 1 1/4 DEADLIFT, BALL PASS, BURPEES, SHOULDER TAPS
KEEP ADDING 2 REPS EACH ROUND FOR A 25 MINUTE TIME CAP
KEEP ADDING 2 REPS EACH ROUND FOR A 25 MINUTE TIME CAP