Strength & Conditioning Workout

2 exercises, 30 seconds each, 3x through then move on to next two exercises

Equipment: medium and heavy dumbbells

**make sure to take 3-5 minutes to warm up and cooldown

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Bicep Curls

Squats

x3

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Push Ups

Burpees

x3

Overhead Triceps

Squat Jumps

x3

​

Alternating Front and Lateral Raise

Bent over Rows

x3

​

Glute Raise w/ weights on hips

Mountain Climbers

x3

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Pulsing Right Lunge

Pulsing Left Lunge

x3

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Dumbbell Fly

Froggers

x3

Hammer curls

Tricep Dips

x3

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Overhead Press

Side Taps

x3

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Reverse Fly

Pulsing Sumo Squat

x3

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Leg extension w/ weight behind knee (R)

Leg extension w/ weight behind knee (L)

x3

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Pulsing Crunch

Russian Twists

x3