- Jump rope with the rope passing under your feet once each jump

Jump rope

- Begin with dumbbells in each hand
- Step forward with one foot and lower down until knees are 90 degrees, rise half way, lower back to 90
- Push through front heel and stand back up 
- Work both sides

Dumbbell double walking lunges

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Begin by pulling dumbbells up to your shoulder
- Press up using your legs for power
- Bring dumbbells to the ground and repeat

Dumbbell clean and press (double)

- Begin in push up position with dumbbell in each hand
- Maintaining your hips are squared to the floor and core is engaged throughout the movement 
- Row one dumbbell toward your hip
- Lower the dumbbell and row on the opposite side

Dumbbell renegade rows

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

Plank punches

W6/D2 Full body 
6&8

W1/D1 Dumbbell lower body
Week 1 & 3

Great arm workout. Just hard enough to keep going and not quit!

Stephanie

Really good quick (30 minute) workout that will have me feeling it tomorrow.

Clay

W1/D2 Upper body dumbbell
Week 1 & 3

W1/D3 Full body Dumbbell
Week 1 & 3

The description was right. This is a killer core workout!

W1/D4 500 rep Core
Week 1 & 3

W2/D1 Lower body 
Week 2 & 4

W2/D2 HIIT Core

W2/D3 Upper body 
Week 2 & 4

W2/D4 Full body 
Week 2&4

Great kick your butt workout to start the new week!

W6/D2 Full body 6&8

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