12/24/36 Circuit

Goal: Full-body strength circuit
Time:  12/24//36 minutes - One time through the circuit is 12 minutes.
Equipment required: 8-20 lb. dumbbells, step or bench

Do each exercise for 60 seconds.

Do not rest between exercises.

Rest for 1 min. between circuits.

1. Calf-raises with dumbbells
2. Pushups - Variation: on knees
3. Bicycle crunches
4. Single-Leg Romanian Deadlift with dumbbells (side 1)
5. Single-Leg Romanian Deadlift with dumbbells (side 2)
6. Step-ups with dumbbells - alternate the leading leg for each step-up
7. Standing side bends with dumbbells
8. Side plank hip lift (side 1)
9. Side plank hip lift (side 2)
10. Wide squats with dumbbell
11. Step Back Lunge 
12. Tricep dips

Full Body Circuit with Dumbbells

Time: 25-40 minutes

Equipment: 5-20 lb dumbbells, Floor mat, BOSU (optional)

Each circuit takes ~12 minutes.  Do the full circuit 2-3x's.
Rest 15 sec. between exercises, or just enough time to move between each one.
Rest 1 minute between circuits.

Warm-up on the treadmill or bike for at least 5 minutes before starting these exercises.  Alternatively, you can do the 5-minute warm-up from this workout.

Main Set (10 exercises)

1) Dumbbell Shoulder Press - 12 reps

2) Step-Back Lunge - 12 reps (6 each leg, alternate legs)

3) Alternate Pikes - 20 reps (10 each leg)

 


4) Front Arm Raises - 20 reps (10 each arm)

5) Single-Leg Bicep Curl - 10 each leg. For a more advanced version of this exercise, stand on the flat side of a BOSU (round side on the ground).

6) Single-Leg Romanian Deadlift - 10 each leg

7) Plank - Hold for 60 seconds

8) Side Plank with Hip Lifts - 10 dips on each side

9) Flutter Kicks - 30 seconds. For a more advanced version, extend your arms over your head.




10) Burpees - Finish the circuit with 5-10 powerful Burpees!