For this workout you will need two sets of dumbbells: a slightly lighter one for your upper body, and a slightly heavier one for your lower body. The maximum amount of reps you'll be doing per exercise is only 10, so be sure you grab heavy enough weights to be challenged. The last two reps of each exercise should feel like a struggle. Your goal is to run through these exercises with as little rest as possible to leave you a sweaty, heaving mess. (It'll feel good, I promise!)
As usual, warm up with about 5 minutes of aerobic activity followed by some dynamic stretches of all the major muscle groups. I'd highly recommend running through the first set of exercises with dumbbells that are about 60% of your "working weight". (And no, this doesn't count as your first set!)Complete up to 4 rounds of this circuit depending on your fitness level.
Squat into shoulder press x 10
Alternating reverse lunges with dumbbells x 30
Double bent over rows x 10
Push ups off dumbbells x 10 (use your dumbbells as handles, you'll find you can go a little deeper with this technique. Push yourself!)
Side plank with hip dips x 10/side
Burpees x 10
Happy sweating and stretch, stretch, stretch afterwards!
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