30-Minute At Home Circuit Workout (Full Body Workout, Dumbbells) 

How To Do A 2-Pulse Squat and Calf Raise

1. Start standing feet shoulder-width distance apart, knees slightly bent, core engaged.  Hold one dumbbell in each hand at your shoulders (front-rack position, overhand grip, palms facing in).
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer three toes.
3. Pause at the bottom of the squat, then raise up an inch and lower back down an inch for a two-pulse squat.
4. Drive through your heels to stand tall, squeezing your glutes.
5. As you stand tall, perform a calf raise by rising onto your toes. Hold for a moment, then lower back down so your feet are flat on the mat.
6. That’s one rep. Repeat.

Modification: Option to omit the calf raise and perform dumbbell squats. You can also hold the dumbbells at your sides if the front-racked position isn’t comfortable.

How To Do A Double Squat Jump

1. Start in an athletic, loaded squat stance, knees bent, core engaged.
2. Maintain this loaded squat stance as you perform a small squat jump by exploding off both feet to leave the ground, using the power from your legs.
3. Land softly, then immediately perform a squat jump, exploding off both feet to send you even higher, pushing the arms back behind you and using the power from your legs.
4. That’s one rep. Land softly and repeat this sequence of a smaller squat jump followed by a more powerful squat jump for the timed interval.

Modification: Make this low impact by performing a double squat pulse, then a squat and calf raise.

How To Do A 2-Pulse Reverse Lunge Thruster

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold one dumbbell in each hand at your shoulders (front-rack position, overhand grip, palms facing in).
2. Step your right leg back into a reverse lunge, lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the ground.
3. Pause at the bottom of the reverse lunge, then raise up an inch and lower back down an inch for a two-pulse lunge.
4. Then squeeze your left leg glute, driving your back, right leg forward as you stand up back to the starting position. As you stand, press the dumbbells overhead, locking the elbows out, biceps near ears.
5. Bring the dumbbells back down to shoulder height as you alternate the reverse lunge, this time stepping the left leg back into a reverse lunge.

Modification: Option to omit the overhead press or make this a bodyweight exercise, omitting the weights.

How To Do Double Lunge Jumps

1. Stand with feet hip-distance apart. Shoulders stacked over hips.
2. Jump the left leg back into a reverse lunge position, right leg forward; lowering your hips until both knees reach a 90-degree angle, front thigh parallel to the floor.
3. Jump up slightly, maintaining the loaded split lunge position (just jumping straight into the air slightly, using the power from your legs).
4. Land softly, then explode up, switching legs as you do so to bring the left leg forward and right leg back.
5. Repeat, alternating the leg that’s forward as you go.

Modification: Option to omit the jump and perform alternating two-pulse reverse lunges.

How To Do 2 Bicep Curls and 2 Standing Chest Flys

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing outward (underhand grip or supinated grip).
2. Exhale as you squeeze your bicep muscle to curl the weights up to shoulder-height. Think about keeping elbows tucked into your sides and shoulder blades pulled down.
3. With control, slowly lower the dumbbells down to your sides. Return to the starting position and repeat for two bicep curls.
4. Then squeeze your chest as you lift your right hand across your body (45-degree angle crossover); parallel to your left shoulder. Think “right pinky finger to left shoulder.” Palm up towards the ceiling.
5. Keep a soft bend in your elbow as you lower the dumbbell back to the starting position with control.
6. Repeat on the left hand, bringing left pinky to the right shoulder.
7. Repeat the sequence of two bicep curls and two standing chest flys for the timed interval.

How To Do A 3-Way Back Row

1. Stand with your feet slightly wider than shoulder-width apart, knees slightly bent.
2. Hinge forward at the hips with a neutral spine, core engaged.
3. Grip a set of dumbbells, palms facing outwards (reverse grip row position). Pull the weights back towards your hips, elbows parallel to ribcage. Control the dumbbells back down to the starting position.
4. Rotate your palms to face in towards your body (wide row position). Pull your elbows wide towards the ceiling, squeezing your shoulder blades together as you bring your elbows parallel to shoulders. Control the dumbbells back down to the starting position.
5. Rotate your palms to face in towards each other (narrow row position). Pull the weights back towards your hips, elbows parallel to ribcage.
6. Return to starting position and repeat this 3-way row pattern.

How To Do 4 Mountain Climbers and 1 Push Up

1. Start in high plank position with your shoulders stacked over your wrists, weight evenly distributed amongst all ten fingers. Option to place your hands on weights if you have wrist pain.
2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Then perform four crossbody knee drives or mountain climbers — pulling right knee towards left elbow and left knee towards right elbow. Repeat this motion at a rapid pace, as if ‘running’ in a plank position.
4. Then, hold high plank, keeping your core stable, as you slowly lower your chest down towards the ground as your elbows fall back towards your hips (not out to the sides).
5. Once at the bottom of your push up, exhale as you push back up into high plank position.
6. Repeat this sequence, performing four mountain climbers and one push up for the timed interval.

Modification: Substitute incline push-ups by placing your hands on a chair or bench; or drop to your knees for modified push ups.