1. 50 Air squats (Make sure they're DEEP! Thighs parallel to floor or deeper)
2. 40 Lunges (20 steps down, 20 steps back)
3. 30 TRX Back Rows
4. 20 Triceps Dips (Off box, bench or chair)
   
5. 10 Push ups
6. 5 Burpees
7. 1 Minute Plank in Push up position

4 rounds

​30 minutes finishing cardio

This one is tougher than it looks. It works every major body-part and is my Go-to circuit when I only have 30-minutes. 

1. 10 DB Thrusters
2. 10 KB or standard dead-lifts
3. 10 push-ups
4. 5/5 step ups (5 step ups on each leg)

10 rounds or 30 minutes, whichever comes first. 

Go to your phone's stopwatch function or app.

Do Dumbbell shoulder press for 30 seconds with 8 or 10# DB...
(*Press for 30 seconds, then hold overhead for 30 seconds, then press again for a final 30 seconds...) This will be challenging but push yourself!!

Then... with 12 to 15# Dumbbells, walk lunge 20 steps down, then 20 back to start...
Then 10 upright rows...
Then 10 Plank rows...
Then 10 Pushups.

Repeat 3 rounds. 

Then...
with 10# Dumbbells...
10 Front squats
10 Curls
10 Triceps dips off bench or box.
4 rounds with little to no rest. 

DONE!!

NOTE:  In video I mistakenly refer to "Plank rows" as "upright rows". Sorry for confusion... 

​

1. Plank Row: 10/10 with 12# Dumbbells
2. Reverse grip pulldown: 15 reps with challenging weight
3. Incline Dumbbell press: 15 reps w/ 15# Dumbbells
4. Pushups to failure

4 rounds
then...

1. 10 side raise
2. 10 Curls
3. 10 Front raise
4. 10 Hammer curls

*go from one movement to the next with no rest, same dumbbells.

4 rounds
then...

750m Row

Grab two dumbbells, and plan to keep them in hand throughout workout. You will flow from movement to movement non-stop until complex is complete, then repeat after a brief rest period. 

Video for Thrusters below, I think you know the rest listed. If not let me know

Every movement is 10 reps

1. Thrusters
2. overhead press
3. Front squat
4. Plank rows
5. Push-ups
6. Biceps Curls
7. Alternating forward lunges
8. Burpees

4 total rounds, then...

1 mile run outside or on treadmill

Cool-down with 100 crunches
​