47C/S

Perform each exercise for 30 seconds at a time. Do a total of 6 rounds.

* 2 Count DB Squats (down two counts, up two counts.)

* Renegade Rows

* Back Lunges with Hammer Curls (http://www.youtube.com/watch?v=Jq34i02CpX8) except alternate your lunges backwards, don't do stationary like the video

* Bicep Curls into Arnold Press (http://www.youtube.com/watch?v=ncRk3wExLkw)

* Squats with 4 count punches (2 punches down, 2 punches up. If you have light weights, go ahead and use them for these)

* Dips

* Weighted Stationary Lunges (http://www.youtube.com/watch?v=eyARZBsIOBA)

* Pulldowns