W.O.D. (Workout Of The Day) - Week 5, Day 1

This is a fat burning workout that will really keep you moving. 
There are no intervals but there are 8 different exercises that you will be going through as quickly as possible with minimal rest.  On the exercises that have weights (dumbbells), be sure to use a weight heavy enough , but not so heavy that you lose good form on your reps.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT:

• Mountain Climber Push Ups x 17
• Step Ups with Bicep Curls x 17 each leg
• Dumbbell Squat Press x 17
• Suicide Planks x 17
• Dumbbell Bent Over Row and Raise x 17
• Walking Lunge with MB Rotation x 17 each leg
• Mountain Jumpers x 17
• DB Rennegade Rows x 17 each arm

Try and do 3 rounds of this workout with minimal rest.  it is a tough one.  As the rounds go by it gets harder and harder.  If you are a beginner use light Dumbbells (DB) and only do 1 round.  If you are pressed for time 2 rounds will do, just be sure to give it your all.