This awesome countdown workout is a lot of fun. Well ok, it’s not really that fun but it’s a great workout that can be completed in under 30 minutes with just a set of dumbbells and a bench. You’ll work every muscle plus get a killer cardio workout by performing the exercises in a circuit with minimal rest.

Table of Contents

The Total Body Countdown Workout

To do this workout, start with 10 reps of each exercise before starting the circuit again and completing 9 reps, then 8, then 7 and so on, all the way down to 1 rep each. You’ll want to pick fairly challenging weights because the number of reps will be decreasing with each set.

It’s kind of fun when you get down to 3, 2, and 1 reps because you move between each exercise so quickly. I think my heart rate got the highest at that point because I was moving so quickly to finish. I’d recommend setting out stations with your different weights so you can quickly move between exercises. I used one set of dumbbells for the renegade row, the same set for the dumbbell push press and the bent-over rows, then I had one ready for the goblet squat, and lastly one pair for the dumbbell chest press.

Workout Details

Start with 10 reps of each, then 9, 8, 8 all the way down to 1:

  • Renegade Row
  • Goblet Squat
  • Push Press
  • Jump Squat
  • Dumbbell Chest Press
  • Push Up
  • Dumbbell Thruster

More Workouts to Try

45 Minute E2MOM Workout // 5 Rounds Full-Body Strength Workout // 34 Minute Death by AMRAP Workout // 3-Part CrossFit AMRAP Workout // 30 Minute Running and AMRAP Workout

Total Body Countdown Workout for Strength and Conditioning