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The Basics: Put 20 minutes on the clock. Complete all four exercises in a circuit. Repeat the circuit as many times as possible in the allotted time. Do 10 reps per exercise, then 10 burpees after each circuit. For the push-ups, do as many push-ups as possible in your first round and then complete 75% of that number each additional circuit. Use 75% of your max for the weight you use for resistance. Take breaks as necessary.
Challenge: try and complete this workout without taking a break.
Tim Tip: if you can't complete 10 reps any longer with 75% of your max weight, drop the resistance to get the required reps.
Use this as a goal moving forward; to complete the workout without having to drop weights. This will be a good measure of your increased strength.
Dumbbell Squat: Hold a pair of dumbbells in each hand placed on your shoulders. Keep a hand on each dumbbell for stability. Place your feet shoulder-width apart, with your toes pointed outward.
Tricep Push Up: Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length. Lower yourself until your chest almost touches the floor as you inhale.
Seated Row (palms up): Sitting on a bench with a tall neutral spine and braced abs, grasp the bar with your hands but pull with your elbows, driving your shoulder blades together with your chest held high. Don't pull too high, or the traps will do more work than the lats.
Shoulder Press: Plant your feet firmly on the floor about hip-width apart. Hold a dumbbell in each hand with palms facing in. Start with your elbows bent and the weights at should height. Exhale and push the dumbbells upward overhead. After a brief pause at the top, slowly lower the weights back down to starting position.