GSP RushFit Full Body Strength & Conditioning

I liked this workout a lot, you don't use heavy weights, rather it's more focused on max reps w/ light-moderate weights done at a brisk pace (in the cued time given). There is a good cardio effect, and great detailed form pointers cued that allow people to modify the workout to suit their needs (for beginner+).

Full Body Strength & Conditioning (about 45 min./rounded the times, warm-up= 10 min, rounds= 29 min. & cooldown= 6 min)

Warm-up- exercises done for 1minute each (think it was 10 or so)

Consists of 5 rounds of exercises, all 5 min. duration of time, all exercises are done w/ a fast pace, but with ideal form. 1min. rest between rounds

Round 1 (bodyweight exercises)

10 air squats (fast-paced bodyweight squat), 5 hindu push-ups (similar to dive bombers, but you don't go back under on the return to starting position, just go into downward dog/ upside down V with body), then repeat. Do as many rounds of the two exercises as you can in 5 min.

Round 2

Alternating Turkish Get-up into 1 arm dumbbell row w/ single leg (opposite leg as arm rowing, think it was 3-4 rows total), after rows are completed, switch arms to work on the alternate side. Do as many reps as possible in 5 min.

Round 3

This is different from the previous rounds in that it has a set of exercises, then 30 second rest, then it is repeated again (Round 4 is similar).

Dumbbell piston (squat into shoulder press)

Dumbbell squat thrust (hold dumbbells in front/close to body, place on floor>squat thrust>return to standing position)

Dumbbell sumo high pull (wide squat into high pull)

Dumbbell narrow (tricep) push-up (hold dumbbells, place on floor while performing the push-ups)

Repeat sequence

Round 4 (30 seconds of work, 5 seconds given to transition to next exercise)

Alternate backward lunge (reverse lunge>knee up)

Alternating Y Press

Internal/External (rotation) curl (form similar for biceps curl but arms rotate up & in then out to the sides vs. curling up & down, arms alternate)

Crossback lunge w/ reach (curtsey lunge w/ both arms reaching w/ dumbbells in the front)

Repeat sequence

Round 5 (3 sets of exercises)

Dumbbell prone row (Renegade row=plank>alternating row)

Dumbbell power clean

Dumbbell Push Press

No rest, repeat sequence again

Then repeat all of the exercises, but blend together into a seamless one (one transitions into the next)

Cooldown