June 2019

Strength Circuit 3

3 times through each circuit

Dumbbell Sumo Squat - 12

Dumbbell Romanian Deadlift - 12

Bent Over Alternating Dumbbell Rows - 30 seconds

Bicep Curls - 12

Bent Over Row - 12

Jump Squat - 30 seconds

Hip Thruster - 12

Dumbbell Pull Over - 12

Cobra Push Ups - 30 seconds

Hammer Curls - 12

Shrugs - 12

Dumbbell Step Ups - 30 seconds

Power HIIT 3

3-4 times through each circuit.  30s on/15 off.  30s rest after each round

Renegade Row

Dumbbell Russian Twist

Two-Legged Glute Brdge

Jumping Lunges

Push Ups

Single-Arm Snatch (right)

Single-Arm Snatch (left)

Dumbbell Toe Touch with Scissor Kicks

Strength Circuit 4

Do all moves in the circuit, followed by 30s rest.  Repeat 3-4 times.  12 reps per exercise.

Dumbell Chest Press/Flye Combo 25/20#

Alternating Dumbbell Shoulder Press 20#

Dips 30 seconds

Dumbbell Front Raise/Lateral Raise Combo 10# (try 15#)

Alternating Upright Rows 10# (try 15#)

Diamond Push-Ups 30 seconds

Dumbbell Skullcrusher with Glute Bridge Hold 15#

Reverse Flye 15#

Mountain Climbers

Burn Challenge 3

3-4 times through each circuit.  30s rest between rounds/circuits

20 (10 each leg) Dumbbell Walking Lunge 

5 Broad Jumps

10 Bear Crawls

10 (each leg) Lateral Squat Walks w/ Band

20 Lateral High Knees

5 Single-Legged Hops to the right

20 Lateral High Knees

5 Single-Legged Hops to the left

10 (right) Dumbbell Step Back Lunge to Single-Legged Deadlift Combo

20 Dumbbell Kettlebell Swings

10 (left) Dumbbell Step Back Lunge to Single-Legged Deadlift Combo

20 Dumbbell Kettlebell Swings