Choose your intensity

  • Emerge: Choose a dumbbell weight that is challenging but that you can complete with proper form. 
  • Elevate: Complete workout as prescribed. 
  • Excel: Complete workout as prescribed. 

This workout is for time. Against a running clock, perform the following sequence four times. Substitute a rower for the Assault Bike. 

12 Dumbbell bicep curls
10 Calories on the Assault Bike
12 Dumbbell High Pulls
10 Calories on the Assault Bike
12 Dumbbell Bent Over Rows (each side)