![HFH_Individ_BlogHeader (1).png](https://storage.googleapis.com/strapi-cms-cdn/HFH_Individ_Blog_Header_1_b0a633146e/HFH_Individ_Blog_Header_1_b0a633146e.png)

[https://www.youtube.com/watch?v=7AzjJ11lWt8](https://www.youtube.com/watch?v=7AzjJ11lWt8)

**Equipment Needed:** Workout Mat, Heavy Dumbbells

Complete each exercise in the round 4 times and then complete the burnout exercise for 1 minute before moving on to the next round. Each round has a strength movement followed by an agility movement.

**Duration: 30 minutes**

**Workout:**

**Round 1:**
Complete both exercises in the round 4x before the 1 minute burnout 
- (10) Shoulder Presses
- (30) In-In Out-Outs (i.e. right foot over the line, left foot over the line, right foot back, left foot back)
- BURNOUT: Push-Ups (1 minute)

**Round 2:**
Complete both exercises in the round 4x before the 1 minute burnout 
- (10) Half Bicep Curls (i.e. start at 90 degrees)
- (10) Mat High Knees (i.e. high knees to the top of mat with quick feet back to the bottom of the mat)
- BURNOUT: Bicep Curls (1 minute)

**Round 3:**
Complete both exercises in the round 4x before the 1 minute burnout 
- (10) Overhead Tricep Pulses
- (30) Dumbbell Toe Taps (i.e. turn dumbbell on it’s side and tap toes on top)
- BURNOUT: Tricep Extensions (1 minute)

**Round 4:**
Complete both exercises in the round 4x before the 1 minute burnout 
- (10) Bent-Over Rows
- (10) Mat Burpee Broad Jump to Reverse Bear Crawl
- BURNOUT: Supermans (1 minute)

[**Download the PDF**](https://campgladiator.com/upload/files/BLOG/Strength%20and%20Agility/Strength_and_Agility_Burnout_14.pdf)

_By accessing, using, or viewing this workout you are agreeing to Camp Gladiator’s Terms of Use and Waiver for Virtual Workouts which can be found at[https://campgladiator.com/terms-virtual](https://campgladiator.com/terms-virtual). If you do not accept and agree to the Terms of Use and Waiver for Virtual Workouts you may not access, use, or view this workout_

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