50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes
The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well.
Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.