All you need for this workout is two half gallon jugs filled with water and two full gallon jugs filled with water. These can replace dumbbells and be used as at home weights! Anywhere in the workout that it says "dumbbells" the water jugs can be used!
Circuit 1:
Shoulder Press Planks
In this circuit you are going to start by doing a shoulder press. Once you have done the press, drop and do a plank, then immediately stand up and go into another shoulder press. Repeat this circuit 5 times.
Circuit 2:
Dumbbell Bent Over Rows Superset with Lateral Raises
4 sets of 10 (each exercise)
Circuit 3:
Triceps Overhead Extensions Superset with 30 Jumping Jacks
4 sets of 15
Circuit 4:
Around The Worlds (shoulders) into a Bicep Curl
Do an around the world with dumbbells (or your water jugs) and at the bottom immediately go into a bicep curl. Repeat circuit with 4 sets of 6
Finisher:
Bent Over Dumbbell Rear Delt Flys Superset with 10 burpees
4 sets of 8
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