Start with 10 minutes on a cardio machine of your choosing. Make sure you’re warmed up and breathless by the end of it.

Circuit #1

Walking lunge with one arm alternating dumbbell shoulder press 24 reps 12 lbs Quads, glutes, shoulders
Dumbbell straight leg deadlift 10 reps 12 lbs Hamstrings, hips, lower back
Dumbbell diagonal woodchop 10-15 reps each side 12 lbs Obliques, legs, shoulders

Go through first circuit 2 times then hop on a cardio machine for 5 minutes hard work.

Circuit #2

Swiss ball squat with dumbbell bicep curl at bottom  15 reps 10-15 lbs Quads, glutes, biceps
Single leg dumbbell row 6 each leg 15-30 lbs Back, hamstrings
Toe touch crunch 20 reps 5-10 lbs Abs

Go through second circuit 2 times then hop on a cardio machine for 5 minutes hard work.

Circuit #3

Smith machine split squat (bring back leg forward to bend in front of body after every rep) 12 each leg Quads, glutes, hips
Incline push up on Smith machine 12 reps Chest, shoulders
Dumbbell overhead tricep extension  12 reps Triceps

Go through third circuit 2 times then hop on a cardio machine for 5-10 minutes hard work followed by a short cool-down and stretching.

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