WARM UP

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

CIRCUIT 1

3x6/Arm Contralateral Single Arm Dumbbell Overhead Reverse Lunges

3x10 Dumbbell Front Rack Seated Jumps

3x10 (Total) Lateral Leg Raises over Dumbbell

Circuit 2

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

Dumbbell Front Rack Reverse Lunges (#35/20)

Knee Tucks

Coffin Plank

Notes:

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

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

Front Rack Reverse Lunges

Knee Tucks

Coffin Plank

CIRCUIT 3

3x8/Leg Dumbbell Goblet Bulgarian Split Squats

3x10 Dumbbell Romanian Deadlifts