This workout is done with Dumbbells and that is it. It ROCKED my world!!! I held 15 LB. Dumbbells for my two rounds and then I dropped down to 12 LB. Dumbbells for my last round. I was the best "good" sore I have been in a long time. It was quite the cardio killer too,
These were my results. For Cardio I did 2x20 step-ups on the stair master. In between sets I did 3x30 second sprints on the treadmill.