Strength: 2:00 Tabata
Dumbbell Strict Press
Dumbbell Tricep Kickback
Dumbbell Standing Oblique Crunches
Conditioning: Alternating Every 2min. x 10 Sets:
1.) 90sec. of Max Chair Step-Ups
2.) 90sec. AMRAP:
8 Dumbbell Floor Press
10 Seated Knee Tucks
12 Air Squats
Each station is 2 minutes, so there's essentially 30sec. of rest automatically programmed in there.
Alternate between station 1 and 2 every 2minutes. Completing 5 rounds at each station.
TOTAL workout time is 20min.