WARM UP

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

CIRCUIT 1

3x8 Dumbbell Seated Strict Press

3x8 Dumbbell Bent Over Rows

CIRCUIT 2

3x15 Dumbbell Lateral Raises

3x15 Dumbbell Upright Rows

3x00:60 Superhero Raises

CIRCUIT 3

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

Dumbbell Push Press (#35/20)

Get Ups

Dumbbell Russian Twists (#35/20)

Plank Push Ups

Notes:

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

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

Push Press

Weighted Russian Twists

Get Ups

Plank Push Ups