Hey there everybody,

If you are not satisfied with the progress you are having, you should change the way you try to achieve the change you want.

It’s the same with fitness too. The variety is the key for the success.

That’s why today we are going to do a workout for a strong body and mind. You will need a pair of dumbbells (I am using my 5kg or 12lbs DBs) and a chair.

However, in the workout breakdown, you can find a bodyweigth workout modification for those of you who don’t have dumbbells, or for some reason want to do this workout without them.

Enjoy!

WARNING: Use at your own risk. Please see our disclaimer!

Strong Body Time Challenge #1 Advanced Full Body

Needed equipment:

• A pair of dumbbells (I am using my 5kg (12lbs) DBs);
• A chair;

WO:

1. Weighted Step Up Knee Up to Backward Lunge x10 each side (DB: 2x5kg (12lbs));
2. Weighted Push-Up to Plank Row x2 to Hammer Curl to OverHead Press x5 (DB: 2x5kg (12lbs));
3. Box Jump x20;
4. Weighted Push-Up to Plank Row x2 to Hammer Curl to OverHead Press x5 (DB: 2x5kg (12lbs));
5. Box Jump x20;
6. Weighted Russian Twist x30 (2 counts as 1) (DB: 1x5kg (12lbs));
7. Standing Row x5 to Weightless Squat Jump Out-In-Out-In x10 (DB: 2x5kg (12lbs));

2 rounds

WO (no weights modification):

1. Step Up Knee Up to Backward Lunge x10 each side;
2. Burpee x10;
3. Box Jump x20;
4. Burpee x10;
5. Box Jump x20;
6. Russian Twist x30 (2 counts as 1);
7. Standing Row x5 (with bottle of water) to Squat Jump Out-In-Out-In x10;

2 rounds

WO (no equiplemnt modification):

1. Jump Lunge Knee Up to Backward Lunge x10 each side;
2. Burpee x10;
3. Long Jump x20;
4. Burpee x10;
5. Long Jump x20;
6. Russian Twist x30 (2 counts as 1);
7. Standing Row x5 (with bottle of water) to Squat Jump Out-In-Out-In x10;

2 rounds