Change The Outcome Health and Fitness

Great Workout!

Seriously, try this workout! If you aren’t exhausted after you are done then you need heavier dumbbells. Have and good luck! Tell me how you like it.

This workout works a little different. First you will go on the the elliptical starting at level 5. Go to .25 miles as fast as you can, when you get to .25 miles you get off and go straight into 20 burpees, after the 20 burpees you start to do dumbell thrusters. See how many Thrusters you can get in the 3:00 minute time limit remaining. Rest for 1 minute. Next round try and beat that number.

Warm up

Jumping jack x 30

Pogo Jump x 50

Forward Lunge x 20

Knee to chest x 20

Heel to butt x 20

Workout – Set Timer to 3:00 work / 1:00 rest

**Equipment Needed** Elliptical, Dumbells

Round 1 

Elliptical level 5 to .25 miles

Burpees x 20

Dumbbell Thrusters As many as you can (Write it down if you have to)

Round 2

Elliptical level 7 to .25

Burpees x 15

Dumbbell Thrusters As many as you can

Round 3

Elliptical level 9 to .25

Burpees x 10

Dumbbell Thrusters As many as you can

Final round

Elliptical level 5 to .15

Burpees x 5

Dumbbell Thrusters As many as you can

Don’t forget to stretch!

For tips on workouts to do or a customized workout plan that fits you that is updated frequently. Please click this link.

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site, thank you


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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