Squat Press poseSometimes the simplest workouts are the toughest and most efficient. That’s exactly what you’re getting from this one. With just these 3 exercises, you are ultimately working your whole body from head to toe!

The key with this kind of workout is to choose 3 exercises that complement each other well and that target a bunch of different muscle groups synergistically. Also, it’s a good idea to match 2 challenging compound exercises (in this case squat press and half burpee) with 1 lower impact single joint exercise (tricep extension) which will help balance out the work load by giving your larger muscle groups a chance to recover slightly while you’re still working and keeping your heart rate up. The key is to make the workout challenging yet sustainable throughout.

All you need is 1 challenging dumbbell (10-20 lb) and a timer. Also, this workout is not long to complete – about 20 minutes. But it’s the most efficient 20 minutes you’ll get out of a workout. So in other words- nothing to lose, and no excuses!
Scroll over each exercise for videos of proper execution of movements.

  1. Squat + Dumbbell Overhead Press
  2. Overhead Tricep Extension
  3. Half Burpee

 

Instructions:

  • Round 1 introduces the 3 exercises, for proper form. So take your time to complete each rep and use the break between exercises.
  • Rounds 2, 3, 4 and 5 are geared towards completing as many reps as you can in the 45 seconds with no breaks between exercises, culminating with the last and toughest round where all 3 exercises are performed back to back. This will definitely get your heart and all muscles pumping!
  • After each round take just enough break (max 30 sec) to grab a sip of water and towel off the sweat!

workout:

Round 1 (Warm-up set. Focus on form not speed)

  1. Squat + DB Overhead Press – 60 sec
    30 sec break
  2. Overhead Tricep Extension – 60 sec
    30 sec break
  3. Half Burpee – 60 sec

Round 2 (as many reps as you can)

  1. Squat + DB Overhead Press – 45 sec
  2. Overhead Tricep Extension – 45 sec

Round 3 (as many reps as you can)

  1. Squat + DB Overhead Press – 45 sec
  2. Half Burpee – 45 sec

Round 4 (as many reps as you can)

  1. Overhead Tricep Extension – 45 sec
  2. Half Burpee – 45 sec

Round 5 (as many reps as you can)

  1. Squat + DB Overhead Press – 45 sec
  2. Overhead Tricep Extension – 45 sec
  3. Half Burpee – 45 sec

As basic as it sounds, trust me, this is a TOUGH full body workout and I challenge you to take it on.. and let me know how you did- either on my Facebook or Twitter page. I always love to hear your thoughts!

Happy Workout 🙂
Justine