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stopwatch

Workout: Double Trouble

woman doing glute bridges on a mat in her living room

Time: 45 - 60 minutes

Equipment Needed: Weights (recommended) and a Stopwatch

Warm Up: 5 - 10 minutes

Perform the following exercises for 60 seconds of work and 15 seconds of rest. Complete all exercises in round 1, rest for 2 - 3 minutes, and then complete all of the exercises in round 2. 

Round 1:

  • 60 seconds Dumbbell or Kettlebell Swings

  • 15 seconds Rest

  • 60 seconds Goblet Squats

  • 15 seconds Rest

  • 60 seconds Pullover Sit-Ups

  • 15 seconds Rest

  • 60 seconds Windmills - right side

  • 15 seconds Rest

  • 60 seconds Windmills - left side

  • 15 seconds Rest

  • 60 seconds Burpees with a High Pull at the Top

  • 15 seconds Rest

  • 60 seconds Squat with Overhead Presses

  • 15 seconds Rest

  • 60 seconds Alternating Step-Up Kickbacks

  • 15 seconds Rest

  • 60 seconds Bicep Curl into (over the head) Triceps Extension

  • 15 seconds Rest

  • 60 seconds Plank

Rest 2 - 3 minutes.

Round 2:

  • 60 seconds Stiff-Legged Deadlifts

  • 15 seconds Rest

  • 60 seconds Quick / Pulse Squats

  • 15 seconds Rest

  • 60 seconds Coffin Sit-Ups

  • 15 seconds Rest

  • 60 seconds Oblique Crunches - right side

  • 15 seconds Rest

  • 60 seconds Oblique Crunches - left side

  • 15 seconds Rest

  • 60 seconds V-Jumps

  • 15 seconds Rest

  • 60 seconds Wall Sits

  • 15 seconds Rest

  • 60 seconds Hip Bridges

  • 15 seconds Rest

  • 60 seconds Bench Dips

  • 15 seconds Rest

  • 60 seconds Plank

Finisher:

¼ - ½ mile gentle run.

Cool Down & Stretch: 5 - 10 minutes

Workout by: Saara Haapanen

Photo Credit: Canva by studioroman

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