Get ready to lift heavy! For this five-exercise circuit, you’ll do 30 seconds of work, followed by 30 seconds of rest. That’s how you know that you’ll be working hard! You won’t rest in between the rounds, so take water and a breather as needed during those 30 second rest breaks. Repeat this circuit 3 or 4 times through. You’ll need a dumbbell, kettlebell and ab roller for this one.
Circuit 1
Dumbbell Wide Floor Press
- Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing forward.
- Press the dumbbells straight up over your chest, keeping your palms facing forward.
- Lower the dumbbells back to shoulder level and repeat.
Dumbbell Bent Over Row
- Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing forward.
- Lift the dumbbells up to the sides of your chest, bending at the elbows.
- Lower the dumbbells back to a straight arm position, keeping your back flat throughout.
Kettlebell Swing
- Squat holding a kettlebell in both hands between your legs with your arms straight.
- Thrust your hips forward swinging the kettlebell out and up to just over shoulder height with your arms straight.
- Allow the kettlebell to fall forward, guiding it back down along the same path and repeat.
Rollout
- Kneel on the floor with your hands on a power wheel near your knees and your arms straight.
- Push the wheel forward about 8-12 inches, keeping your arms straight and back flat, dropping your body down slightly.
- Pull the wheel back in towards your knees, returning to start position.
- Keep your back straight throughout.
- If you don’t have an ab roller, you can perform leg drops instead.
Dumbbell Squat to Press
- Stand upright holding dumbbells at shoulder height, elbows bent and palms facing in.
- Bend at the hips and knees, lowering into a squat with the dumbbells still at shoulder height.
- Thrust up, coming back upright and press the dumbbells overhead, extending your arms fully.
