Full Body
WARM UP
5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)
CIRCUIT 1
3x8 Dumbbell Hang Power Cleans
3x5 Dumbbell Front Rack Seated Jumps
CIRCUIT 2
3x8-10 Dumbbell Curl to Press
3x6-8/Leg Dumbbell Front Rack Reverse Lunges
CIRCUIT 3
00:30 On/00:15 Off: 3-5 Rounds
Dumbbell Squat Curls (#25/15)
Hollow Hold
Dumbbell Hammer Curl + Reverse Lunge (#25/15)
Plank Shoulder Taps
Notes:
Complete 00:30 of each movement with 00:15 of rest between each movement. Complete a total of 3-5 rounds
Suggested weight written as (Male/Female) - Adjust load as needed