For Your Day · Workout

Alternating Sixteen

Type: At Home Circuits · Format: For time

Workout Timer

Workout Overview

Work in 1-minute rounds for time. Complete each round as fast as you can, resting as needed between rounds. Continue for as many rounds as you’d like.

Each round

16 alternating dumbbell rows
16 alternating dumbbell overhead press
16 alternating front leg kicks
16 alternating side leg kicks

Suggested Use

Warm up thoroughly before starting. Choose a dumbbell weight that allows you to complete the rows and overhead press with good form. Scale reps or movements to match your current fitness.

Stay hydrated and listen to your body. If anything feels painful or unsafe, stop and modify.

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