WARM UP

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

CIRCUIT 1

3x10 Dumbbell Front Squats

3x10 Dumbbell Suitcase Deadlifts

CIRCUIT 2

3x8/Leg Dumbbell Front Rack Reverse Lunges

3x8/Leg Rear Elevated Single Leg Dumbbell Romanian Deadlifts

3x15-20 Dumbbell Sit Ups

CIRCUIT 3

00:30 On/00:15 Off: 3-5 Rounds

Jump Squats

Dumbbell Plank Pull Throughs (#30/20)

Dumbbell Skier Swings (#30/20)

Superhero Raises

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

Jump Squats

Skier Swings

Plank Pull Throughs

Superhero Raises