WARM UP

5-10 minutes of steady state cardio to get your heart rate up (row, run, bike, jump rope, etc.)

CIRCUIT 1

3x12 Dumbbell Glute Bridges

3x50ft Dumbbell Farmer Carry Walking Lunges

CIRCUIT 2

3x12 Dumbbell Goblet Squats

3x8 Dumbbell Romanian Deadlift

3x10 (Total) Split Jumps

CIRCUIT 3

Alternating EMOM: 12 Minutes

Minutes 1/4/7/10: 20 Jump Squats

Minutes 2/5/8/11: 16 (Total) Dumbbell Plank Pull Throughs (#30/20)

Minutes 3/6/9/12: 12 Dumbbell Suitcase Deadlifts (#50/40)

Notes:

  • EMOM: Every minute on the minute

  • If you complete the specified reps of the movement before the minute is over, rest the remainder of the minute before starting the next movement

  • Suggested weights written as (Male/Female) - Adjust load as needed

Jump Squats

Suitcase Deadlifts

Plank Pull Throughs