This workout hit all the big movers in your body, including your bottom (glutes), thighs (quads), arms (shoulders/biceps) as well as back and abs. What’s more, you’ll be getting in a good amount of cardio to exercise your heart!
Equipment Needed:
Dumbbells (between 7 and 20 pounds), Barbell (between 15 and 40 pounds)
Total Time: 50 – 55 minutes
Warm Up: 5-Minute Easy Run
Note: This workout references running, which would be ideal, however, if you’re unable to run, or would rather do some other form of cardio, substitute whatever you’d like as long as you can increase the intensity.
Circuit 1
30 Alternating Lunges
30-Second Wall Squat
**Repeat circuit twice before running.**
8-Minute easy-effort run
Rest two minutes
Circuit 2
30 Squat to Shoulder Press (high reps, so use a lighter weight)
30-Second Straight Arm Plank
**Repeat circuit twice before running.**
8-Minute moderate-effort run
Rest two minutes
Circuit 3
15 Single Leg Squats, each leg
30-Second Boat Post
**Repeat circuit twice before running.**
8-Minute hard-effort run
Have a question about an exercise? Check the Exercise Glossary.
