The Workout

This sequence of exercises focuses on your CHEST, BACK, SHOULDERS, HAMSTRINGS, GLUTES and of course CORE. And as the number of reps increases each round, so does the intensity, turning this into a cardio blast workout as well!


  • 1 set of medium dumbbells


Holding a set of dumbbells (8-15lbs depending on your level), complete these 3 exercises back to back :

  • 1 pushup
  • 1 bent over row
  • 1 deadlift

**Increase your reps by 1 each time until you get to 10 reps of each.

No breaks here guys. Work right through to the last round and you’ll be sweating and get stronger all around before you know it!