Boy do I have a workout for you!!! This is a gym workout that I designed to improve my roller derby blocking AND endurance, but I think it is a beneficial workout for anyone! The equipment can be modified for a home workout with just a pair of dumbells.
This is how I felt afterwards!
In case you have questions about how to do some of the exercises, here are some videos that can help.
This is how I like to do them, but you can just do a regular push up on your knees or toes.
Alternating Biceps Curl:
I know most of you know what this is, but I wanted to put this video on here just for the eye candy ;-).
Dumbbell Shoulder Press:
Then you are going to pick a speed on the treadmill that feels a little bit uncomfortable and go for 5 minutes. When you are done, rest for a minute and go right back to the first exercise. Cycle through 3 times!