Total Body Reinvention

Total Body Reinvention


  • Number of Rounds: 4
  • Timed Parameters: Fixed intervals each round (45s work/15s rest throughout).


  • Dumbbell Movement 1: Dumbbell Clean and Press
  • Bodyweight Movement 2: Spiderman Planks
  • Dumbbell Movement 3: Alternating Lunges with Dumbbell Pass Under
  • Cardio (based on d20 roll):
    • 1-5: Jump Rope (imaginary if no rope; add double unders if roll is 1-3)
    • 6-10: Lateral Shuffle (touch the ground at each turn if roll is 6-8)
    • 11-16: High Knee March (increase pace if roll is 11-13)
    • 17-20: Rest

SideQuests (Roll the dice before each round to activate one)

  • Explosive Power (Roll 1-5): Add a squat jump at the end of each Clean and Press.
  • Core Challenge (Roll 6-10): Hold the Spiderman Plank for an extra 10 seconds at the end.
  • Balance Booster (Roll 11-16): Perform the Alternating Lunges on a pillow or another unstable surface to challenge balance.

Skill Notes

  • Dumbbell Clean and Press: Begin with the dumbbells at your sides, squat and lift them to shoulder height, then press overhead. This exercise works multiple muscle groups simultaneously for maximum efficiency.
  • Spiderman Planks: In a plank position, alternate bringing your knee to your elbow on the same side, mimicking Spiderman climbing a wall. This exercise targets the obliques and stabilizes the core.
  • Alternating Lunges with Dumbbell Pass Under: Perform a lunge and pass a dumbbell under your front leg to the other hand during each switch. This adds a coordination challenge to the basic lunge.
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