Materials needed

  1. Floor Mat
  2. A choice of dumbbells – make sure they are challenging for each exercise

Warm-up

  1. 1 minute jumping jacks
  2. 1 minute wall sit
  3. 1 minute plank hold
  4. 1 minute jumping jacks

The Workout

Work through 3 rounds of EACH set with as little rest as possible. After each set is complete, give one strict minute of rest and begin the next set.

Set 1 – Core

  • 15 Half burpees
  • 15 Cross crunches (each side)

Set 2 – Lower body

  • 20 Dumbbell front squats
  • 20 Side lunge to dumbbell curls (10 each side)

Set 3 – Core

  • 20 Salamanders
  • 20 Full sit-ups

Set 4 – Upper Body

  • 10 Man Makers
  • 10 Push-ups to mountain climbers

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