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/Leg Dumbbell Contralateral Single Arm Overhead Reverse Lunge
3x6 Dumbbell Front Rack Seated Jumps
CIRCUIT 2
3x6 Dumbbell Power Clean + Push Press
3x20 (Total) Dumbbell Russian Twists
3x10 Dumbbell Glute Bridge Floor Press
CIRCUIT 3
E3MOM: 12 Minutes
10 (Total) Dumbbell Power Snatches (#50/35)
10 Burpees
10 Dumbbell Leg Raises (#50/35)
Notes:
E3MOM: Every 3 minutes on the minute
Complete the specified number of reps of each movement in order. The goal is to finish before the 3-minute mark and rest the remainder of the 3 minutes before starting the next round. Complete for a total of 4 rounds
Suggested weight written as (Male/Female) - Adjust load as needed