This is an advanced workout. The list of exercises are below and it’s explained in the video, because yes, it’s not a simple workout. But it’s a fun one to have in your tool chest. If you have questions feel free to reach out to me on
There are 5 sections 1) Buy IN, 2) Complex One, 3) Complex Two, 4) Finisher, 5) Buy OUT
1) “Buy IN” : One of the following;
One mile run
OR 10-12 minute 15% incline walk
OR 10-12 minute moderate intensity bike or elliptical
OR Row 2000 meters
2) Complex One (3-5 rounds)
Single Arm Dumbbell Squat Thruster (8-10 reps, decrease to 6-7 if needed for later rounds depending on fatigue)
Single Arm Dumbbell overhead reverse lunge (8-10 reps, decrease to 6-7 if needed for later rounds depending on fatigue)
3) Complex Two (3 rounds)
Walking lunge plus Dumbbell Curl (6-10 reps each side)
Scissor Jumps (24 reps each side)
4) Finisher (2 rounds)
Dumbbell Floor Press (20 reps 1st round, 15 reps 2nd round)
Dumbbell Overhead Triceps Extension (20 reps 1st round, 15 reps 2nd round)
Dumbbell Lateral Raises, neutral grip (20 reps 1st round, 15 reps 2nd round)
5) “Buy OUT”: Same as Buy In (pick any one of the exercises)
