No need to head to the gym for today’s workout.  Like all of our workouts, this weighted workout can be done outside, in your garage, or in your living room.  All you need is one weight and a clock.  

This workout was born this week because I had a few people at camp that could not run. I’m pretty sure the non-runners got the harder workout with this one.  This is a great weighted workout to put on your list.  You can modify the rounds based on how much time you have, but you won’t need more than 40 minutes to get this done.

Two on Two

For this workout, you will start a set of exercises every two minutes.  You will complete the exercises twice, and the time remaining in your two minutes is your rest time.  When the clock hits two minutes, you will begin the next set of exercises.  I have included four sets of exercises, so each round will take you eight minutes.  After the fourth set, take an extra rest period of up to two minutes.

The goal is to complete the list for three to four rounds.  Three rounds will take you approximately 30 minutes, and four rounds will put you close to 40 minutes.  

  • 5 Burpees + 5 Thrusters per arm x 2
  • 5 Push ups + 10 Rows per arm x 2
  • 5 Burpees + 5 Overhead Split Squats per leg x 2
  • 5 Push ups + 5 Snatches per arm x 2
  • Rest 2 Minutes
  • Repeat 3 – 4 times

Take Your Weight Anywhere and GO

One weight is extremely easy to transport, so take it anywhere and just go.  You do not have to visit the gym or a fancy facility to get a great workout.  Don’t think you need tons of machines or a lot of complicated exercises to challenge yourself.

At Fixed on Fitness, we love taking basic exercises and putting them into a structure that will challenge you in multiple ways.  Make sure you that you check us out in Instagram for workout photos and motivation.  Also, follow the blog because we post a brand new workout every Wednesday.

If you are in the Pensacola area, come join us for a few workouts.  Your first week is always free.  

See you soon!


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