In my Online / Mobile Personal Training app platform, one of the programs included is the 21 Day Fat Loss program.  Within that program during week 3 there is a workout I called “No Crying Allowed“.  Here is that quick workout (perfect to do at home – as all you need is a pair of dumbbells and a jump rope).

This is a timed circuit. Each exercise will be performed for 50 seconds – followed by a 10 sec rest / transition to next exercise. (use the timer on your phone).  After completed the entire series – rest for 45 to 60 seconds.  Repeat for 3 rounds.


  1. Hold an end of the rope in each hand. Position the rope behind you on the ground.
  2. Raise your arms up and turn the rope over your head bringing it down in front of you.


  1. For this exercise, maintain tight abdominals and tight glutes.
  2. Keep your hands center of your chest throughout the exercise.
  3. Wide feet give you a better stable base.
  4. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended.
  5. Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
  6. Lower the dumbbell to the floor and begin the dumbbell in the opposite hand.
  7. Repeat for several reps.


  1. When performing this exercise, the dumbbells will rest up by your shoulders.
  2. As you get into the squat position, keep your head and chest up, sit back into your heels.
  3. Pop out of your legs and extend your arms, locking biceps to ear.
  4. Return the weight to your shoulders.
  5. Repeat.


  1. For this exercise, ensure that your abdominals are on and tight.
  2. Bring your knee from one side of your body towards the opposite elbow.
  3. Move your feet as quickly as you can.


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