I just did an awesome challenge workout in the garage, using heavy dumbbells only....
In case anyone else wants something refreshing to try out from home or at the gym:
Complete 50 reps of each exercise before moving onto the next. Record total time it takes you to complete all 300 reps.
Take as many breaks as you need. For weight selection, I chose a pair of dumbbells = my 10 rep max for push-presses (50 lbs for me) and used this weight for all exercises.
Do the exercises in this order:
1) Dumbbell front squats
2) Dumbbell stiff legged deadlifts
3) Stability ball chest presses (using db's)
4) Bent over db rows (underhand grip)
5) Dumbbell push-presses
6) Explosive burpees (with push-up and jump)
My total time: 19 mins, 47 secs
This was a BRUTAL workout and I can literally feel my metabolism going crazy right now. Talk about a major EPOC effect...
Get ready to deal with some acidic burn
Hope you enjoy this workout - let me know your total time if you give it a shot. Just remember to select a challenging weight (use roughly your 10-rep max for db push-presses).