Holding onto two dumbbells in push-up position, row your right dumbbell while maintaining position. Set the dumbbell down, row your left dumbbell, and then do a push-up.

This workout will have a 2:1 work/rest ratio.

PERFORM PER ROUND:

• 30 sec  – Dumbbell Row Push-ups
• 30 sec – Jumping Jacks
• 30 sec  – Dumbbell Row Push-ups
• 30 sec – Jumping Jacks

Rest 1 minute between rounds.

NUMBER OF ROUNDS:

• Beginner – 3
• Intermediate – 5
• Advanced – 7

Remember this is a HIIT workout, so go all out!