I took some time off from training during the holidays to spend time with the family and get some much needed rest. While on my little vacation like most I consumed lots of "comfort food". I couldn't wait to get back to the gym but unfortunately Hotlanta turned into Snowlanta and my flight back home was delayed. So instead of turning the airport into drunkapalooza I got out my trusty smart phone and began creating a workout that I could do pretty much anywhere. All you will need is 2 dumbbells but there optional. The workout will consist of 7 circuits with about 20-25 reps of each exercise. At the end of each circuit you will do what I call a burnout. In the burnout you will do each exercise for 1 minute none stop.
*Note: Take a 30 seconds break before the Burn Out & after. Drink lots of water.
- Circuit 1
- Prison Squats
- Sprawl(UFC) Go down to knees come up but stay in squat position
- Front Lunge
- Burn Out
- Circuit 2
- Dead Lift
- Bridge with alt leg ext
- Pulsating Plank
- Burn Out
- Circuit 3
- Front Squat with Dumbbells
- Side Lunge
- Squat with leg raise
- Burn Out
- Circuit 4
- Chest Press
- Lateral Raise
- Alt Press
- Burn Out
- Circuit 5
- Bent Over Row(wide)
- Renegades(Alt Rows)
- Pull Over with DB
- Burn Out
- Circuit 6
- Arnold Press
- DB Curls
- Tricep Ext
- Burn Out
- Circuit 7
- Trunk Curl
- Reverse Trunk Curl
- Guru Roll (lay flat on the floor tuck chin to chest & roll up to touch toes)
- Burn Out
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