This workout is designed to build your endurance along with your strength. It is important that you warm up for at least 10 minutes with some jumping roping, shadowboxing, calisthenics and some light stretching.

For this workout you are only going to do 3 super sets. First you’re going to super set a dumbbell bench press with a front squat. Then super set a dead lift with towel pull-ups. Make sure you set the gym up or your workout before you start so you can just go from one exercise to the other with out stopping to set a station up. It's a good idea to leave a few different size dumbbells for the bench portion so you can switch them out as you get tired. 

Super set 1         Grab a set of dumbbells that make struggle to get 10, Lay on a flat bench and pump out as many as you can. Then run right to the squat rack grab the barbell in the front squat position and do a set of 15 to 20 reps. Then jump right back to the bench and try to get the same amount of reps you just did before. Do 5 rounds of this super set then take a minute break. 

Core break            Two minute abs circuits. Do 30 seconds of any desired abs exercise. Example: Crunches - 30s / Leg raises - 30s / Ankle slappers - 30s / Canoes - 30s.

Super set 2         Set up a barbell with a weight you can get about 10 dead lifts with and set up a towel over the pull up bar. Do or as many as you can, then jump right up on the pull up bar grab the towel and do as many pull ups as you can. Repeat this for 5 rounds with out more then 5 seconds in between rounds. Once you did 5 super sets take a minute break. 

Core Break          two-minute abs circuit, doing 30 seconds of any desired abs exercise.

Super set 3         This will only be two rounds of work, but you will be doing all 4 exercises two times. Start with Pull ups, then Dead lifts, then bench, then front squats. Do 2 rounds of a max set each exercise, and then go right in to your Core Break.

Core Break            Do a one-minute plank. Workout is over.

*If you have any question on any workouts please feel free to email us at info@buddhasport.com or leave a comment in the box below. Remember working out is more fun with a partner, so hit the share button under the title to share this on Facebook or twitter to let your friends know how you train and see who wants to join you for this workout.