WARM UP

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

CIRCUIT 1

3x5/Leg Dumbbell Overhead Reverse Lunges

3x12 Dumbbell Sumo Deadlift

CIRCUIT 2

3x6/Leg Dumbbell Farmer Carry Step Ups

3x20 (Total) Mountain Climber Salamanders

3x6/Leg Dumbbell Front Rack Bulgarian Split Squat

CIRCUIT 3

00:40 on/00:20 Off: 3 Rounds

Double Lunge (L)

Dumbbell Goblet Squats (#50/35)

Double Lunge (R)

Hollow Rocks

Notes:

  • Complete 00:40 of each movement with 00:20 of rest between each movement. Complete a total of 3 rounds

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

Double Lunge

Goblet Squats

Hollow Rocks