Warm up : 40 push ups, 100 jumping jacks, 1 minute of Bear crawls, 15 pull ups (beginners modify or cut in half)

Workout:

Cycle 1:
- Men (2) 25 lb Dumbbells, Women (2) 10 lb Dumbbells
- standing arm curls 20 reps
- Arnold presses 10 reps
- run 400 meters

Cycle 2:
- Men (2) 30 lb Dumbbells, Women (2) 15 lb Dumbbells
- standing Hammer curls 15 reps
- Arnold presses 10 reps
- run 400 meters

Cycle 3:
- Men (2) 35 lb Dumbbells, Women (2) 20 lb Dumbbells
- standing arm curls 10 reps
- arnold presses 10 reps
- run 400 meters

• Magnetic Rowing Machine You just can't beat a magnetic rowing machine when your goal is to achieve total body aerobic exercise. Magnetic rowing machines are very low impact on the hips, knees and ankles and allow you to workout your upper and lower body at the same time. Many healthy living and fitness......
• Kettlebell Kraze Kettlebells have been around a long time in Russia and gaining more popularity in gyms and studios across the nation.  Some trainers and studios now solely train with kettlebells getting amazing results. This kettlebell workout will engage the whole body leaving you loving the kettlebell! Warm up: 1 mile run......
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