You can easily do this full upper body workout by yourself, but its a perfect workout to do with a friend.  While your partner does the strength portion of the set, you do the cardio/core, and then switch.  When Meg and I work out together we burn more calories and we have so much more fun!  Grab a friend and some dumbbells, and get to work!

Directions

• Perform 2 sets of each pair of exercises, then move to the next set

• Each strength exercise should have 10-12 reps

• While one person performs strength, the other does cardio/core. Then switch

• You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Click HERE for full disclaimer.

Equipment

• dumbbells

• plate (optional for bus driver)

Warm up 

30 seconds each exercise

• Boxer Shuffle

• Butt Kicks

• Jumping Jacks

• Good Mornings

• Air Squats

• Reverse Lunges

• Side Lunge

Workout

• Chest Press 12 - Butt Kick 50

• Bicep Curl 12 - Reverse Crunch 15

• Tricep Extension 12 - Crossover Jack 40

• Lateral Raises 12 - Bicycle Crunch 40

• Wide Row 12 - High Knees 60

• Flies 12 - Plank Shoulder Tap 20

• Hammer Curl 12 - Jumping Jack 40

• Row to Tricep KB 12 -Long Leg Obliques 30

• Bus Driver 12 - Jump Rope 50

• Reverse Fly 12 - Boxer Shuffle or Butt Kicks 50

• Alt Arnold Press 12 -Russian Twist 25

• Close Grip Chest 12 - Superman 20

Please fill out the form below to download the printable workout.

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