35-Minute At-Home Circuit Workout

How to Do a 1.5 Dumbbell Squat

1. Start in a standing position. Feet slightly wider than shoulder-width apart, holding a pair of dumbbells at your sides.
2. Sit back into a squat position, lowering your hips down parallel to your knees and driving your knees out toward your pinky toes.
3. Press through your heels to lift up 1 or 2 inches, performing a half squat. Then lower back down, returning to the bottom of the squat.
4. Drive through the heels to stand tall, returning to the starting position.

How to Do an Air Squat to Squat Jump

1. Start standing with your feet shoulder-width apart, knees slightly bent, and core engaged.
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer toes.
3. Drive through your heels to stand tall, squeezing your glutes.
4. Lower back down into a squat position, bringing your hips back and down until they’re about parallel with your knees. Keep your chest lifted and core engaged.
5. Drive through your heels to explode upward into a jump, swinging your arms up for momentum.
6. Land softly back into a squat position, knees bent to absorb impact.
7. Repeat, alternating 1 air squat with 1 squat jump.

Modification: Omit the impact and perform an air squat to calf raise.

How to Do a Deadlift and Lunge

1. Stand with feet hip-width apart, holding a dumbbell in each hand in front of your hips (palms facing in towards your body).
2. Hinge at the hips, pushing your hips back towards the wall behind you as you glide the dumbbells down the front of your legs, keeping your core tight, slightly bending both knees. Lower your dumbbells until you feel a stretch in the hamstrings. The range of motion will look different for everyone.
3. Drive through your heels to push your hips forward, pulling the dumbbells back up towards your hip as you stand tall, returning to the starting position.
4. Then step your right leg back into a reverse lunge, dropping your right knee down towards the ground as you lower your hips until both knees reach a 90-degree angle, front thigh is parallel to the floor. Lower slowly and with control.
5. Exhale, squeezing your left glute and keeping the weight in your left heel as you push up, returning to the standing position.
6. Repeat on the left side, stepping your left foot back into a reverse lunge, dropping your left knee down towards the ground until both knees reach 90-degree angles.
7. Exhale, squeezing your right glute to push up and return to the starting position.

Modification: If lunges are uncomfortable, check out these alternative exercises.

How to Do a Skater

1. Start standing in an athletic stance, feet hip-width apart, knees slightly bent, core engaged.
2. Push off your right foot to bound laterally to the left, landing in a loaded skater position on your left foot. Left knee bent, right leg tracking behind your left foot in a skater position.
3. Drive off your planted left foot to bound laterally back to the right, landing softly on your right foot. Right knee is bent, left leg is tracking behind your right foot in a skater position.
4. Repeat, alternating the skaters on each leg.

How to Do a Back Row and Bicep Curl

1. Stand with your feet hip-width apart and your knees slightly bent. Grip a set of dumbbells, palms facing each other.
2. Hinge at the hips until your chest is parallel to the floor.
3. Pull the weights back towards your hips. This is a back row. In this variation, perform 2 bent-over back rows. Feel your shoulder blades squeeze together with each row.
4. After the second row, stand tall and perform 2 standing bicep curls. Squeeze your bicep muscle to curl the weights up to shoulder height as you exhale.

How to Do a Push-Up and Mountain Climbers

1. Start in a high plank position with your shoulders stacked over your wrists. Your weight is evenly distributed among all 10 fingers.
2. Hold this high plank position, maintaining a straight line with your body, and gaze slightly in front of you.
3. Slowly lower your chest down toward the ground. Your elbows should fall back towards your hips (not out to the sides).
4. At the bottom of your push-up, exhale as you push back up into a high plank position.
5. Hold your high plank position as you perform 4 cross-body knee drives or mountain climbers. Pull your right knee towards your left elbow, then immediately reverse the movement. Send the right foot back to the high plank before pulling the left knee towards the right elbow. Repeat this motion at a rapid pace, as if you were running in a plank position.

Modification: If you’d prefer a standing option, hold a dumbbell horizontally at your chest and perform a dumbbell press out and knee drive. If you’d like to try the push-up, you can drop to your knees for modified push-ups.

How to Do a Skull Crusher

1. Lie flat on the ground with your legs bent at 90 degrees.
2. Hold one dumbbell in each hand and extend your arms so the dumbbells are directly overhead (palms facing one another).
3. Bending at the elbow joint, slowly lower the dumbbells towards your temples.
4. Press the dumbbells back overhead, straightening through the back of your arms to return to the starting position.

Modification: Perform overhead tricep extensions from a standing position.

How to Do a Burpee and Overhead Press

1. Stand with feet shoulder-width apart, holding a set of dumbbells in your hands, palms facing in towards each other.
2. With a soft bend in the knees, hinge at your hips to lower your torso as you slide the dumbbells down in front of your legs. Think about pushing your hips back behind you. Hinge until you feel a stretch in the back of your legs.
3. Set the dumbbells on the ground between your feet and perform a burpee by jumping your feet back to high plank position. Hands remain on the dumbbells.
4. Lower your chest all the way to the floor, then push yourself back up into a high plank.
5. Jump your feet back in and immediately stand tall, driving through the heels as you pull the weights up towards your hips. Rather than stopping at your hips, clean the dumbbells up to shoulder height.
6. Perform a shoulder press by pushing the dumbbells overhead until your arms are fully extended.
7. Lower the dumbbells down to shoulder height, returning to the starting position.

Modification: Option to substitute towel slams for a low-impact movement.