This workout is only 3 rounds! You can do anything for three rounds. In addition to dumbbell thrusters you’ll also be utilizing the dumbbell weight for weighted sit-ups and of course we won’t leave out the cardio! Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout determine your 400 meter route. At the start of the timer run 400 meters. Next complete 30 weighted sit-ups with a single 20 lb dumbbell. Then complete 20 thrusters with one 20 lb dumbbell in each hand. Complete this sequence for a total of three rounds.

Equipment Needed

• Dumbbells
• Cones or chalk to mark run distance.
• Mat if desired for sit-ups

Modification Options

Beginner: Reduce run to 300 meters. Complete sit-ups with a 10 lb dumbbell weight. Reduce the weight of the dumbbell thrusters to 10 lbs in each hand.

Advanced: Increase the dumbbell weight to 35 lbs for both weighted sit-ups and thrusters.

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