10 Rounds
30 Seconds Taps, Row, Bike, or Jog
12 KB/DB Deadlifts
8 KB/DB Step Ups

Idea weight for Men: 30-55# KB or DB
Idea weight for Women: 12-25# DB or DB

(Can also be done with 2 lightish dumbbells)

Score: Total Time

Goal: Under 15 Min!

For this workout you can choose between jogging, taps, skip overs bike, or row for the 30 second portion!  Make sure you choose something that challenges you but you can move for the entire 30 seconds!

For the deadlifts you will have a kettlebell or a single dumbbell between the feet.  Grip it with both hands and have your feet shoulder width apart with the weight in your heels.  Make sure you have a hinge at the hip and a slight bend at the knee.  Lift the chest and make sure to tighten the belly.  Keep the arms straight.

Drive through the heels and lift the chest to stand up.  Squeeze the butt at the top of each rep.

Lower by reaching the butt back and then bending the knees.  Keep that chest lifted and belly tight!

Deadlifts can also be performed with 2 lighter dumbbells on the outside of the feet with a more narrow stance.  Again - lift the chest and keep the belly tight!  Drive through the heels and bend the knees!

For the step ups you may hold your KB or DB at the chest.  You may also hold a set of lighter dumbbells.  Or you may do these unweighted.

Choose a step height that will challenge you but that you feel comfortable stepping up AND down.

Put your WHOLE foot on the step.  Make sure you drive through your heel and don't allow that knee to cave in!  Switch feet with every step up.  So a set of 8 will = 4 per side!

Good luck!