Hi Everyone!
This is a much more traditional workout than you are probably used to from me. 
If you don’t have the equipment I used for this workout, don’t worry. I have some suggestions.
In this workout I used: dumbbells, jump rope, and dip station.
If you don’t have dumbbells you can use soup cans or water jugs. No jump rope? Substitute high knees or jumping jacks. No dip station? You can use a pull up bar or substitute wide armed decline push-ups (feet up on something, hands on the ground). Remember, no gym? No excuses! I haven’t belonged to a gym in years, and do all of my workouts at home.
This workout can be done alone, or in addition to a run. If you are training for racing and increasing your race pace this workout is most effective when sandwiched by runs. For example: 1-2 Mile Run (depending on level of ability), workout, 1-2 Mile Run Cool Down.
If you are training for fitness or weight loss: warm up, complete the workout, and complete with a 1-3 mile run. Don’t forget, this workout is effective on it’s own as well. Listen to your body and work at your current ability level.
I hope you enjoy today’s workout!
Melissa
PS I have several new workouts written & ready to film. Between Jesse and I working full time, and Jesse’s Half Marathon training schedule getting in the time to film has been tricky. We will be filming some brand new workouts!
Upper Body Exercises: 8-12 reps
Lower Body Exercises: 15-20 reps
30 Seconds of Jump Rope or High Knees between each exercise. *To increase the challenge you can increase this time to 45 or 60 seconds, which will also extend the length of the workout.*
1. Bench Press
30 second Cardio Burst
2. Dumbbell Flies
30 second Cardio Burst
3. Reverse Push-up or Pull-up
30 second Cardio Burst
4. Dumbbell Row (right)
5. Dumbbell Row (left)
30 second Cardio Burst
6. Chair Pose Pulse (30 seconds)
30 second Cardio Burst
7. Leg Curls
30 second Cardio Burst
8. Dumbbell Press
30 second Cardio Burst
9. Lateral Raises
30 second Cardio Burst
10. Shrugs
30 second Cardio Burst
11. Tricep Drop or Dips
30 second Cardio Burst
12. Bicep Curl (right)
Bicep Curl (left)
30 second Cardio Burst
Repeat 1-2X
Optional: Pair with 15-30 Minutes Cardio of Choice