WARM UP

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

CIRCUIT 1

3x10/Leg Dumbbell Goblet Reverse Lunges

3x10/Leg Single Leg Dumbbell Romanian Deadlifts

CIRCUIT 2

3x12 Dumbbell Skier Swings

3x8 Dumbbell Front Rack Jump Squats

3x00:60 Wall Sit

CIRCUIT 3

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

Dumbbell Goblet Side Lunges (#25/15)

Forearm Side Plank + Rotation (R)

Forearm Side Plank + Rotation (L)

Dumbbell Romanian Deadlifts (#35/20)

Notes:

  • Complete 00:30 of each movement with 00:15 of rest between each movement. Complete a total of 3-5 rounds

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

Goblet Side Lunges

Romanian Deadlifts

Forearm Side Plank + Rotation