Complete each superset before moving onto the next. Total of 10 exercises. 5 supersets. Goal is to complete 10-15 reps of each exercise accumulating 50-75 reps of each exercise building muscle endurance and reaching fatigue

Complete 5-10 reps for 5 rounds before moving onto next superset

Palms facing the body at the bottom of the movement curl the weight up to the shoulders isolating the biceps

DB Curls

Explosive jump from lunge position alternating as quick as possible

Jump lunges

Superset 1

Complete 10-15 reps of each exercise in the superset with minimal rest before moving onto next superset

- Tip forward at the hips and hold dumbbells in each hand arms bent to 90 degrees
- Extend your arms back engaging your triceps
- Lower slowly to starting position 
- Keep your core tight

Dumbbell tricep extensions (double)

- Hold the dumbbells by your sides
- Keeping your chest lifted, sit your hips back and down as you lower to parallel 
- Push through your heels to stand back up
- Flip the dumbbells up into front rack position 
- Keeping your chest lifted, sit your hips back and down as you lower to parallel
- Push through your heels to stand back up
- Repeating the entire sequence for time or reps

Dumbbell suitcase squat to front squat

Superset 2

-Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

dumbbell chest press

- Holding the weight with your arms extended
- Bring your torso up, taking the weight overhead
- Lower with a slow controlled movement keeping your core engaged

Weighted sit-up

Superset 3

- Remain bent over and avoid standing up
- Focus on using your lower lats, avoid using your traps and upper back

Bent over dumbbell rows

- Holding dumbbells at your sides, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

Superset 4

- forearms on the ground and palms planted.
-feet shoulder width apart 
- Back is not flat, upper back slightly rounded and crunch your abs
- Keep entire body tight as you hold position for time

plank hold

- Lying face down on the ground, arms and legs extended
- Raise both your arms and your legs 
- Engaging your glutes as you lift
- Pause at the top
- Lower back to starting position

5x5

More workouts from Laura Sullivan