Warm-up:
- Spend 5-10 minutes performing light cardio exercises such as jogging in place, jumping jacks, or cycling to warm up your muscles and increase your heart rate.
Exercise Circuit: Perform each exercise in a circuit format, moving from one exercise to the next with minimal rest. Complete 2-3 rounds of the circuit, resting for 1-2 minutes between rounds.
1. Squat to Overhead Press:
- Hold a dumbbell or kettlebell in both hands at shoulder height.
- Lower into a squat, keeping your chest up and knees tracking over your toes.
- As you stand up, press the weight overhead.
- Return to the starting position and repeat for 10-12 reps.
2. Alternating Lunges with Bicep Curls:
- Hold a dumbbell in each hand, palms facing forward.
- Step forward with your right leg into a lunge position while simultaneously performing a bicep curl.
- Push off with your right foot to return to the starting position.
- Repeat on the other leg and continue alternating for 10-12 reps per leg.
3. Renegade Rows:
- Start in a high plank position with a dumbbell in each hand, wrists directly under your shoulders.
- Keeping your core engaged and your body in a straight line, row one weight up towards your hip, squeezing your shoulder blade.
- Lower the weight back down and repeat on the other side.
- Alternate rows for 10-12 reps per side.
4. Russian Twists:
- Sit on the floor with your knees bent and feet flat on the ground.
- Lean back slightly, keeping your core engaged.
- Holding a weight with both hands, rotate your torso to one side, touching the weight to the ground.
- Rotate to the other side, touching the weight to the ground.
- Continue alternating twists for 10-12 reps per side.
5. Reverse Lunges with Overhead Tricep Extension:
- Hold a dumbbell with both hands, extending it overhead.
- Step back with your right leg into a reverse lunge while bending your elbows to lower the weight behind your head.
- Push off with your right foot to return to the starting position.
- Repeat on the other leg and continue alternating for 10-12 reps per leg.
Cool-down:
- Finish your workout with a few minutes of light cardio such as walking or gentle jogging to bring your heart rate down.
- Follow it up with static stretches for major muscle groups, holding each stretch for 15-30 seconds.