Warm-up: Shuffle , Dance , or Jump Rope for 5-10 minutes until warm

Main WOD:
1. Standing Dumbbell Lateral Raises (40 seconds x 3 sets)
2. Dumbbell Jump Squats (40 seconds x 3 sets)
3. Banded Upright Rows (40 seconds x 3 sets)
4. Dumbbell “Man Makers” (40 seconds x 3 sets)

Sit Ups (30 reps) + Air Bike (30 reps) + Leg Raises (30 Reps) + V Ups (30 reps) + Windshield Wipers (30 reps)
Video Demonstration

*Rest 30 seconds between all sets and exercises
*For all exercises, choose a weight that is light enough to complete the entire exercise with good form
*For exercise #3, you can use dumbbells in lieu of a resistance band
*Click on exercise to view video demonstration

Beginner Option

Full Body (1-2 minutes rest between sets):
1. Seated Dumbbell Shoulder Press (Shoulders) (2 sets of 6-8 reps)
2. Flat Dumbbell Bench Press (Chest) (2 sets of 6-8 reps)
3. Bent Over Dumbbell Row (Back) (2 sets of 6-8 reps)
4. Standing Dumbbell Curls (Biceps) (2 sets of 6-8 reps)
5. Triceps Pushdown using rope attachment (Triceps) (2 sets of 6-8 reps)
6. Dumbbell Walking Lunges (Legs) (2 sets of 6-8 reps)

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 2 times):
Decline Sit Ups (10 reps) + Air Bike (20 reps) + Chair Leg Raise (10 reps)

BPM HIIT Cardio (15 minutes):
Exercise Bike Sprints

*Click on exercise to view video demonstration
*Cardio tip:  choose your favorite cardio machine, and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but where you could still keep a conversation going with someone if you needed to.


Workout Music

Dim Mak Greatest Hits 2018: Remixes

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