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