Rose 

Every minute, on the minute, for 24 minutes (6 sets) for max reps of:
Minute 1 – 10 Dumbbell (or barbell) Front-Racked Alternating Reverse Lunges + 10 DB or Barbell Push Press
Minute 2 – 12 v-ups (or hanging knee/leg raises if you have a pull-up bar)
Minute 3 – Max Burpees
Minute 4 – Rest
*If you finish the reps before the minute is up, rest until the top of the next minute

Every minute, on the minute, for 24 minutes (6 sets) of:
Minute 1 – 10 Dumbbell (or barbell) Alternating Reverse Lunges + 10 DB or barbell Push Press
Minute 2 – 12 v-ups (or hanging knee/leg raises if you have a pull-up bar)
Minute 3 – Max Burpees
Minute 4 – Rest

- Keep your chest up and hold dumbbells at your sides
- Step back and bring your knee down until both legs are at 90 degrees
- Step forward back to the initial position 
- Alternating motion (right leg, left leg, right leg...)
- Continue for recommended amount of reps.

Dumbbell reverse lunge (Alternating)

10 reps directly after 10 reverse lunges (these are done in the same minute)
Minutes 1, 5, 9, 13, 17, 21
- Hip-width stance 
- Dumbbells rest on shoulders 
- Elbows slightly in front of the body 
- Torso dips straight down
- Hips legs extend, then press 
- Heels down until hips and legs extend 
- Dumbbells move over the middle of the foot 
- Complete at full hip, knee and arm extension

Dumbbell push press

*Can do toes to bar or hanging leg raises for subs*
Minutes: 2, 6, 10, 14, 18, 22
- Lay with your legs straight out in front of you
- As you raise your legs, reach your fingers toward the ceiling as you upper body off the floor
- Slowly lower yourself back and try not to use momentum

V-ups

**Max burpees in one minute**
Minutes 3, 7, 11, 15, 19, 23

- Begin standing with your legs shoulder-width apart.
- Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
- From this position, press up like you're doing a push-up and push your hips up.
- Jump your feet under your hips and stand.
- Finish the movement by jumping in the air and bringing your hands over your head.
- Repeat.

**Minute 4 is rest**

Burpee

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Trying to get back into it. This was a killer. Thanks!

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would love to see some modified moves within this workout. I loved how quick and simple it was!!!

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That was a great workout for me. Your Spectacular.

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This amazing! It’s not easy but when I see you Sarah you give me energy and motivation! ❤️

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Wow! Definitely a summer body right there. 😂😂😂

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GREAT!!! By the 3rd round, i needed a little more than 60sec rest before the next round! Lol. But, i loved it. Used 2 25lbs DBs and did 500 reps of JR as warm up. The plan was to do a 500rep JR funisher but i COULDN’T do it after completing the rounds! Had nothing else to give…lol

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