5 Rounds of 10 push-ups, 20 weighted sit-ups, 10 goblet squats, 150m farmers carry.

Full Body Workout

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Fit girl doing a push-up.

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Workout Description

Prior to beginning the workout determine your 150 meter farmers carry route. At the start of the workout complete 10 push ups. Next complete 20 weighted sit-ups with one 20 lb dumbbell. Following the sit-ups you’ll complete 10 goblet squats with one 20 lb dumbbell and then complete the 150 meter farmers carry with one 20 lb dumbbell in each hand. The farmers carry weight should enable you to do this without dropping the dumbbells more than one time. Repeat this sequence 4 more times for a total of 5 rounds.

Equipment Needed

  • Dumbbells
  • Mat if desired for sit ups
  • Cones or chalk to mark farmers carry length
  • Elevated surface if modifying push ups

Modification Options

Beginner: Complete push ups to an elevated surface or modify to your knees. If the weighted sit-ups can’t be completed at a steady pace reduce the weight or do sit-ups without weight. Reduce the goblet squat weight so that you can complete 10 unbroken with good form. Reduce the weight of the farmers carry as needed.

Advanced: Increase weight on dumbbell movements (weighted sit-ups, goblet squats and farmers carry) to 35 lbs.

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