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 Clean + Push Jerk
3x12 (Total) Dumbbell Renegade Rows
CIRCUIT 2
3x10 Dumbbell Glute Bridge Floor Press
3x12 Dumbbell Skier Swings
3x20 (Total) Dumbbell Plank Pull Throughs
CIRCUIT 3
00:20 On/00:10 Off: 8 Rounds
Alternating Dumbbell Power Snatch (#40/25)
Jump Squats
Dumbbell Curl to Press (#25/15)
Dumbbell Russian Twists (#40/25)
Superhero Hold
Notes:
Complete 00:20 of each movement with 00:10 of rest between each movement. Complete a total of 8 rounds
Suggested weights written as (Male/Female) - Adjust load as needed