Warm up with three minutes of light cardio, then perform each three-exercise circuit twice. Use five- to 10- pound weights. Cool down with three minutes of stretching.
Stand with your feet wider than shoulder width with toes pointed slightly out. Hold your dumbbell at chest level with both hands. Keeping your back flat, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.With your weight focused in your heels, push yourself up to the starting position.
Do 15 reps.
Deadlift with Back Row:
Stand upright holding your dumbbells in each hand, with your palms facing in and your knees slightly bent. Keeping your arms straight and knees slightly bent, slowly hinge forward, bending at your hips (not your waist), lowering the weights to your shins without rounding your back. Keeping your back almost parallel to the floor and abs pulled to your spine, bend your elbows toward the ceiling, squeezing your shoulder blades together and performing a back row. Maintain the position of your torso as you lower the weights back to your shins.Squeeze your glutes to return to standing, keeping your back straight.
Do 15 reps.
Bridge with Chest Press:
Start on your back with your knees bent and your feet hip distance apart. Holding weights by your chest.Squeeze your glutes as you push your pelvis toward the ceiling, coming into a bridge. Keep your ribs aligned with your pelvis.Holding the bridge, press the weights to the ceiling directly above your shoulders for a total of 20 reps.Lower your pelvis down the mat to compete the set.
Do 20 reps.
With feet slightly wider than hip distance apart, twist upward to the right, bringing the dumbbell above your head.Exhale and slice the weight diagonally across your body, ending twisted to the left with the dumbbell outside your left thigh. Pivot on your right foot as needed.The move is a bit percussive, so focus on the rotation initiating in your torso.Control the weight back up to the starting position to complete one rep.Remember you are moving with force but also control. Don't give into the momentum of swinging the weight around.
Do 12 reps on each side.
Holding a dumbbell in each hand with palms up, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.Exhale and raise both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then, with control, lower the dumbbells back toward the floor.
Do 15 reps for a set.
Split Squat with Overhead Press:
Holding the weights at your shoulders with your palms facing out, step backward about three feet with your left foot. Press the weights up to the ceiling.Lower the weight to your shoulders as you bend your knees, making 90-degree angles with both legs.Straighten both legs as you press the weights back toward the ceiling. This completes one rep.
Do 10, then switch legs.
Side Lunge with Bicep Curl:
Holding a pair of dumbbells, stand with your feet and knees together. Perform a bicep curl by bending your elbows to bring the weights to your shouldersLower your arms toward the floor as you take a large step to the left with your left foot, lunging toward the floor. Make sure your left knee does not extend past your toes, and keep your right leg relatively straight.As you push off through your left foot to return to standing, perform a bicep curl.
Repeat on the other side for a total of 20 reps.
Holding one dumbbell in your left hand with your right hand on your hip, squat, bringing the weight toward the floor.Exhale, pull your abs to your spine as you straighten your legs, and pull your elbow behind you, bringing the weight to your chest. Your torso will twist to the left.Bend your knees and squat as you return to the starting position to complete a rep.
Repeat on the other side, and continue alternating sides for 20 reps.
Overhead Reach with Leg Lower:
Lie on your back with your arms reaching toward the ceiling, holding one weight with both hands. With the sole of your left foot on the mat, bring your right toes toward the ceiling.Exhale and lower your arms and leg toward the floor, keeping your lower back touching the mat.Inhale and return to starting position to complete one rep.
Repeat on the other side, and continue alternating for 20 reps total.