How in the heck is it the middle of October already?!  Don’t get me wrong, I love all the fall things (except maybe the drastic drop in temperature in San Antonio this week).  It just feels like time is moving soooo fast!  Maybe we can keep up with it if we work out hard?

I got the idea for this workout from a friend of mine who is a physical therapist.  She’s a tough cookie and seriously in shape, so I had to scale things down just a bit to make sure I didn’t throw up, pass out, or both.  On that account, this is a great workout to help counteract some of that Halloween candy that everyone has laying around.  Good luck!

The Good:

• You really don’t need much in the way of equipment – it’s mostly a dumbbell and bodyweight focused workout.
• You can scale this workout easily to adjust to your fitness level, just by increasing or decreasing your speed/intensity.
• You can speed this workout up to fit it into a tighter time frame (<45 mins).

The Bad:

• If you’re like me, you’ll be huffing and puffing pretty hard by the time you get around to the 2nd or 3rd finisher round!

Time needed: approx. 45 mins – 1 hour

Equipment needed:

• Dumbbells
• Jump rope
• Slam ball

I included links to video demos of some of these moves in case you’re not familiar with them.  Don’t forget to properly warm up and cool down!

Lemon

Superset 1:

• 8-10 reps Bicep curl to press
• 8-10 reps Tricep extension

Superset 2:

• 8-10 reps DB front raise
• 8-10 reps Rear delt fly

Superset 3:

• 8-10 reps Lateral raise
• 8-10 reps Bicep curl
• 8-10 reps Dumbbell rows

3-5 rounds to finish:

• 30 seconds jump rope
• 15 wall balls (sub with dumbbell thrusters if you don’t have the equipment/space for wall balls)
• 15 burpees
• 20 crunches