WARM UP

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

CIRCUIT 1

3x15 Dumbbell Goblet Squats

3x20 (Total) Dumbbell Death Marches

CIRCUIT 2

3x8/Leg Dumbbell Farmer Carry Step Ups

3x15/Leg Single Leg Glute Bridge

CIRCUIT 3

00:20 On/00:10 Off: 8 Rounds

Dumbbell Front Rack Side Lunges (#35/20)

Forearm Side Plank + Load (#20/10)

Notes:

  • Complete 00:20 of each movement with 00:10 of rest between each movement. Complete a total of 8 rounds

  • Alternate sides each round for Forearm Side Plank + Load

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

Front Rack Side Lunges

Forearm Side Plank + Load