All truth be told I did the same workout at Double D on Friday and tonight at Nightcrawler.  I liked the format so wanted to try it out again correcting some errors I made and making a couple minor changes. Also only 1 backblast!! LOL  All credit goes to @fitditts on Instagram.

Disclaimer and Warmup …

The Thang:

10 rounds in a countdown format.. –  All exercises  EC

Round 1

  • 100 seconds – forward lunge with single arm shoulder press,  when back to stand swing dumbbell and switch it to other hand – Obviously this needed some thought and coordination.
  • 100 reps – High Knees
  • 10 Burpees

Round 2

  • 90  secs pendulum lunges with a squat ( alternating legs) hold one dumbbell at chest
  • 90 reps Curb toe taps
  • 9 Burpees

Round 3

  • 80 secs – dumbbell Clean and Press
  • 80 Reps Shoulder taps
  • 8 Burpees

Round 4

  • 70 secs – Squat , Single row Left , single row right
  • 70 reps Bicycles
  • 7 Burpees

Round 5

  • 60 secs – deadlifts
  • 60 reps Mountain Climbers
  • 6 Burpees

Round 6

  • 50 sec – single arm snatch followed by a jump squat – Alternate arms
  • 50 rep Skaters
  • 5 Burpees

Round 7

  • 40 sec – Hammer curl / wide curl
  • 40 rep – Squat jacks
  • 4 Burpees

Round 8

  • 30 sec – Brooke Burkes ( plank hip dips)
  • 30 reps – ski jumps
  • 3 Burpees

Round 9

  • 20 sec – break dancers
  • 20 reps Tricep dips
  • 2 Burpees

Round 10

  • 10 sec squat hold
  • 10 reps squat jumps
  • 1 burpee

At DD, we ended here with only a few minutes left.   Things ran smoother tonight so we had a Ab countdown circuit.

  • 10 Big Girl Sit ups
  • 9  Sprinter Abs ( HC)
  • 8 Chase the  Rabbit  (HC)
  • 7 Plank Jack
  • 6 Leg lowers with Heels to Heaven
  • 5. Up Up Down Downs
  • 4 Supermans with I,Y,T arms
  • 3  Drunk Mountain Climbers
  • 2  slow 4 count American Hammers
  • 1 Minute Plank

Ended with COT and Name-0-rama!