This workout’s challenge involves ‘muscle fatigue’ by following the ‘heavier’ dumbbell moves with the ‘lighter’ weighted plyo moves. Keeping proper form is very important which is part of where the challenge lies. Your muscles will be tired but you need to focus on keeping your form correct even when your muscles are hurting.

You will perform the heavier weighted moves without any rest in between them and only rest for about 30 seconds before you perform the plyo moves. There is no rest between the plyo moves and once you have completed those three moves you can rest again for 30 seconds before starting the ‘heavier’ weighted moves again (again no rest between those moves until the three are finished). You can perform this entire routine (the two trisets) for 4-6 rounds.

Beginner: 5 reps

Intermediate: 8 reps

Advanced: 10 reps

Heavier Weighted Moves:

1-Romanian Deadlift

2-Sumo Squat

3-Narrow Squat Into A Deadlift

Lighter Weighted Plyo Moves:

1-High Knees

2-Jump Squats

3-Jumping Jacks

It is important to challenge your body during the work periods, but always work at the pace that you can handle.