Black Fire

Bob takes you through 4 body-weight moves, 8 rounds per move. You'll need a box, and pen & paper to track your progress

In this workout you'll progress through 4 moves, 8 rounds each for 20 seconds on, and 10 seconds rest. The only equipment needed is a pair of dumbbells.

In this workout you'll progress through 2 moves, 16 reps each minute. This series is only 16-minutes, but it's designed to push you to your extreme.

In order to successfully complete a rep in this series, you must complete all 12 reps in 1 minute. This workout is all about speed & efficiency; the faster you complete a rep, the more rest time you get. You'll need dumbbells, pen & paper for scoring, & a dowel.

In Cyclone you'll tear through 3 exercises in 1 round. This workout requires one dumbbell, mat, & pen & paper to keep score.

3 rounds, 3 exercises, 2 minutes each - sound easy? Think again. You'll need to run, dip, sit up, and burpee your way through one round. Equipment needed: a box, mat pen & paper.