WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

3x6/Leg Dumbbell Hammer Curl + Reverse Lunges

3x00:45/Side Forearm Side Plank + Load

CIRCUIT 2

Alternating EMOM: 12 Minutes

Minutes 1/5/9: 8 Dumbbell Bench Press (#50/35)

Minutes 2/6/10: 00:40 Hollow Hold

Minutes 3/7/11: 8 Dumbbell Goblet Squats (#50/35)

Minutes 4/8/12: 00:40 Superhero Hold

Notes:

  • EMOM: Every minute on the minute

  • If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement

  • Suggested weight written as (Male/Female) - Adjust load as needed

Bench Press

Hollow Hold

Superhero Hold

Goblet Squats

CIRCUIT 3

3x10 Dumbbell Skier Swings

3x50ft/Arm Single Arm Dumbbell Overhead Carry

3x10 Dumbbell Squat Curls