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.