Be sure to check out our BADASS Dash Workout of the Week Playlist while you train this week! Let us know what songs you’d like to hear, perhaps you’ll make the cut — leave a comment below!

  • Complete as many rounds as possible in 10-minutes of:
  • 10 Goblet Squats – holding onto a single dumbbell in front of your chest, sit your hips back and squat down. Do not let your knees bend over your toes, keep your weight distributed more towards the heels of your feet, and keep your torso upright.Caleb Barney
  • 12 DB (dumbbell) Push Press – starting with two dumbbells at shoulder height, slightly bend at the knees, and as you forcefully extend your knees drive the weights above your head. Your arms should be fully extended at the top of the movement.
  • 15 DB/KB (kettle bell) Swings – starting with your feet slightly wider than shoulder width apart, bend slightly at the knees and also at the waist. Forcefully extend both the knees and hips to “pop” the weight up and finish the movement by pulling the weight with your arms to just above eye level. The power should come from your hips in this movement and you should squeeze your glutes at the end of the movement.
  • Rest.
  • Complete each movement for 10 reps. Once you do this, complete each movement for 9 reps, then 8, 7, 6, all the way down to 1 rep of each movement. At the end you will have completed 55 reps each!
  • DB Thrusters – start with two dumbbells at shoulder height. Squat down and then on the way up press the weight overhead.
  • Inverted Row – set up a barbell at a bench/squat rack. Position yourself so that your arms are directly underneath the bar and extend your legs fully. This should look like an upside-down push-up. To make this easier, bring your feet closer to the barbell and keep your torso more vertical, as opposed to the horizontal position in the original movement.
  • Swissball (SB) Leg Curls – laying on the ground with your knees bent at a 90-degree angle, place the heels of your feet on the swissball. Pressing down into the ball with your heels, extend your hips as high as you can. Pause with your hips at the top of the movement for 2 seconds and then lower them back to the ground. That is one rep.


  • Run 1/4 mile as quickly as you can, do 10 push-ups and 10 sit-ups. Repeat 3 more times (for a total of 1 mile, 40 push-ups, and 40 sit-ups). Try to complete this as quickly as possible.