Performix Ripped Remix Trainer: Day 15

You've got another unique full-body workout this week. Your forearms will be screaming by the end!

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You'll start this week's full-body workout just like you started last week's: with bodyweight pulls and pushes aplenty. You'll finish with an absolute burner of a circuit where you hold a pair of dumbbells through 11 movements without ever setting the weights down. Don't be hero here! Go light—like seriously light. You'll probably ignore that advice, but you'll see the error of your ways quickly enough.

Click on any of the movements below to see them demonstrated ahead of time; you won't be able to do it in the heat of the circuit with a dumbbell in your fist!

Day 15: Full Body
1

Around-the-world pull-up

3 sets of 5 reps, rest 30 sec.
Around-the-world pull-up Around-the-world pull-up

2

Pull-up

3 sets of 10 reps, rest 30 sec.
Pull-up Pull-up

3

Chin-up

3 sets of 15 reps, rest 30 sec.
Chin-up Chin-up

4

Push-up

1 set of 25 reps, rest 30 sec.
Push-up Push-up

5

Shoulder tap

1 set of 25 reps per arm, rest 30 sec.
Shoulder tap Shoulder tap

6

Dip

1 set of 25 reps, rest 30 sec.
Dip Dip

7

Tiger-bend push-up

1 set of 25 reps, rest 30 sec.
Tiger-bend push-up Tiger-bend push-up

Circuit: One round, holding two very light dumbbells. Don't set the weight down!
8

Lateral hop

AMRAP in 45 sec.
Lateral hop Lateral hop

Jump squat

AMRAP in 45 sec.
Jump squat Jump squat

Alternating rear lunge

AMRAP in 45 sec.
Alternating rear lunge Alternating rear lunge

Front squat

AMRAP in 45 sec.
Front squat Front squat

Lateral hop to sprint

AMRAP in 45 sec.
Lateral hop to sprint Lateral hop to sprint

Jump squat

AMRAP in 45 sec.
Jump squat Jump squat

Military press

AMRAP in 45 sec.
Military press Military press

Hammer curl

AMRAP in 45 sec.
Hammer curl Hammer curl

Renegade row

AMRAP in 45 sec.
Renegade row Renegade row

Standing jab

AMRAP in 45 sec.
Standing jab Standing jab

Push-up

AMRAP in 45 sec., rest 15 sec.
Push-up Push-up


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