Urbanathalon Workout

Do the circuits in the order shown. For each circuit, perform one set of each exercise in succession. Then rest for 1 minute and move on to the next circuit. Once you’ve done all four circuits, rest for 1 minute, and repeat the entire workout one to two more times.

Circuit 1 -
Alternating Neutral-Grip Dumbbell Bench Press - 12 Reps
Inverted Row - 12 Reps
Barbell Squat - 12 Reps
Jump rope - 2 Min

Rest 1 Min

Circuit 2 -
Staggered-Hands Traveling Pushup (12 Reps)
Jumping Pullup (10 Reps)
Offset Dumbbell Stepup (12 Per Leg)
Toe Touches (90 Sec)

Rest 1 Min

Circuit 3 -
Swiss-ball Pushup with Jackknife (12 Reps)
Dip (12 Reps)
Traveling Lunge with Rotation (24 Total Steps)
Burpees (1 Min)

Rest 1 Min

Circuit 4 -
Single-leg Rotational Dumbbell Straight-leg Deadlift (8 per Leg)
Vertical Knee Raise (12 Reps)
Plate Holds (As Long as You Can)
Boxovers (24 Total Reps)

Rest 2 Min and Start Over Again

Were Back

We took some time off from posting beacuse everyone is doing there own differant workouts but were going to try and post at least once a week now.

Turkey Day Burn-off Circuit

Do this circuit 2 times w/o rest. Took me 24 minutes. Have fun!
Bench Press 20r @135lbs
Push-ups 25reps
Pull-ups 10 reps
Lat Pull 25 reps @100lbs
BB OH TrI Ext--25 reps @ 45lbs
DB Kickback--25 reps @ 25lbs
Preacher Curl--25 reps @ 50lbs
Zottman Curl-- 15 reps @ 25lbs
Wtd Crunch--25reps @ 25lbs
Hang Leg Raise--25 reps
BB Shoulder Press--25 reps @ 45lbs
DB Lateral Raises--25 reps @ 25lbs
Calf Raises--35 reps @ 135lbs
Leg Ext.--25 reps @ 100 lbs
Rev Grip Curls--15 reps @45lbs
Wrist Curls--30reps @45lbs

Jumprope Circuit

Do pushups, pullups, inverted rows and dips, for 1 minutes as many as you can. The rest of the exercises do the amount listed. Jumprope for 100 reps between every 2 exercises. Took me 23 minutes to do on Saturday. Good luck and be safe.
Pushups--1minute 60 reps
BB Curl-- 25 reps @ 45lbs
Jumprope--100 reps
BB Shoulder Press--25 reps @45lbs
Double Crunch--25 reps
Jumprope--100 reps
Pullups--1minute--28 reps
Calf Raises--50reps @ 135lbs
Jumprope--100 reps
Tri BB OH Ext.--25 reps @ 45lbs
BB Squat Press-- 25 reps @ 45lbs
Jumprope--100 reps
Inverted Rows--1 minute--45 reps
Hang Leg Raise-- 25 reps
Jumprope--100 reps
Bench Press-- 25 reps @ 135lbs
Lat Pulldown--25 reps @ 100 lbs
Jumprope-- 100 reps
Preacher Curl-- 40 reps @ 20lbs
Dips-- 1minute--40 reps
Jumprope--100 reps