35-Minute Full Body Circuit Workout

How to Do a Lateral Raise

1. Stand with your feet shoulder-width apart and a slight bend in your knees. Hold a dumbbell in each hand at hip level, palms facing in towards each other.
2. Engage your core as you lift the dumbbells out towards your sides, keeping a slight bend in the elbows. Lift the dumbbells just to shoulder height.
3. Slowly lower the dumbbells to the starting position.

Modification: Perform alternating single-arm lateral raises, raising just one dumbbell at a time.

How to Do an Uneven Dumbbell Squat

1. Stand with your feet hip-width apart, knees slightly bent.
2. Hold one dumbbell in your right hand at your right side. Hold another dumbbell in your left hand in a front rack position at your left shoulder.
3. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
4. Drive through your heels, squeezing your glutes to stand tall.

How to Do a Push-Up and Shoulder Tap

1. Start in a high plank position with your shoulders stacked over your wrists, feet hip-width apart. Place your left hand on the head of a stable dumbbell and your right hand on the ground.
2. Hold this high plank position, maintaining a straight line with your body, gaze slightly in front of you.
3. Slowly lower your chest down towards the ground as your elbows fall back towards your body (not out to the sides).
4. Once at the bottom of your push-up, exhale as you push back up into high plank position.
5. Then, perform a single-sided shoulder tap by tapping the left shoulder with the right hand.

Modification: Perform modified push-ups from your knees. You can omit the balance challenge by placing both hands on the ground rather than placing one hand on the head of a dumbbell.

How to Do a Dumbbell Burpee

1. Stand with your feet hip-distance apart, or a little wider. Hold 2 dumbbells in front of you, at your hips.
2. Engage your core and lower your hips down to the bottom of a squat as you place the dumbbells on the ground between your feet.
3. Step or jump both feet back to a high plank position. Make a straight line with your body from head to feet.
4. Pause for a moment, then, in one explosive movement, jump both feet forward and land just outside your hands or dumbbells.
5. You should land in a deep squat from which you explosively stand up, pulling the dumbbells up.

Modification: Option to sub a squat thruster. You could also make the dumbbell burpee low-impact by stepping back to plank and walking your feet back into the bottom of the low squat (instead of jumping back and jumping in).

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 4 bent-over back rows. Feel your shoulder blades squeeze together with each row.
4. After the fourth row, stand tall and perform 4 standing hammer curls. Squeeze your bicep muscle to curl the weights up to shoulder height as you exhale.

How to Do a Split Lunge

1. Start standing with your feet hip-width apart, holding a dumbbell in each hand at your sides.
2. Step your right leg back into a lunge position. Imagine your feet are on train tracks – front left foot planted on the mat and back right toes on the mat. Feet stay planted in this position throughout the entire movement.
3. Lower your right back knee towards the mat until your front thigh is parallel to the mat. Both knees bent at 90 degrees. Shoulders remain stacked over hips.
4. Drive up through your front heel to stand tall, returning to the top of the movement.

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

How to Do a Single-Leg Deadlift and Reach

1. Start standing with your feet hip-width apart, a set of dumbbells placed on the floor in front of you (a dumbbell just outside each foot).
2. Shift your weight onto your right foot and lift your left knee into a knee drive so it’s in line with your hip. Engage your core to maintain balance.
3. Using just your bodyweight, hinge forward at the hips, sending your left leg long behind you as you reach your left hand across your body to tap the dumbbell on the ground just outside your right foot. Keep your back flat and chest square to the floor.
4. Drive through your right heel to return to standing, pulling your left leg back in so the knee is lifted in line with your hip.
5. Hinge at the hips again, this time reaching your left hand down toward the dumbbell placed near your left foot. Keep your right leg strong and core engaged.
6. Stand tall to return to the starting position and repeat.

Modification: Omit the balance challenge by performing standing goblet marches.

How to Do a Pogo Bound and Lunge Drop

1. Start standing tall with your feet hip-width apart, arms relaxed at your sides.
2. Perform 2 quick pogo hops, keeping your feet parallel and staying light on the balls of your feet.
3. After the second hop, step your right foot back and lower into a reverse lunge. Both knees bend to 90 degrees, with your left thigh parallel to the floor and shoulders stacked over hips.
4. Drive through your front left heel to return to standing tall.
5. Perform 2 more pogo hops in place.
6. Step your left foot back into a reverse lunge, lowering until both knees are bent at 90 degrees.
7. Push through your front right heel to stand tall, returning to the starting position.
8. Continue alternating sides, repeating the hop-to-lunge pattern.

Modification: Reduce the impact by performing alternating knee slams.

How to Do a Lateral Lunge

1. Start standing with your feet hip-width apart. Hold one dumbbell in your left hand.
2. Take a large step to the right with your right leg as you sit your hips back, bending your right knee while leaving your left leg straight. Think of performing a single-leg squat with your right leg while your left leg remains straight. Knees and toes are pointing forward.
3. Drive off your right foot to reverse the movement, standing back up to the starting position (as you pull your inner thighs together).

How to Do a Skull Crusher

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

How to Do a Chest Fly and Knee Tuck

1. Lie on your back, knees bent at 90 degrees and stacked over your hips. Hold one dumbbell in each hand, palms facing in towards each other, and arms extended above your shoulders.
2. Inhale to brace your core, pressing your lower back into the mat as you slowly open your arms (slight bend in the elbows), lowering the dumbbells in a wide arc until they reach shoulder level (or the ground). Your elbows should remain soft and not overextended. As you perform the chest fly, simultaneously straighten your legs, kicking your heels out away from your body. The lower your heels, the more difficult this exercise will be.
3. Exhale as you pull the dumbbells back to the starting position, squeezing your chest muscles together. As you pull the dumbbells back, simultaneously pull your knees in, performing a knee tuck.

Modification: Option to omit the leg extension, keeping the knees tucked in at 90 degrees as you perform the chest fly. Alternatively, reduce the intensity by sending one leg long at a time.

How to Do a Skater (3-Skate and Jump Variation)

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.
3. Drive off your planted left foot to bound laterally to the right, landing softly on your right foot. Right knee bent, left leg tracking behind your right foot.
4. Push off your right foot to bound back to the left for the third skater. Land softly on your left foot, left knee bent, right leg tracking behind.
5. From the third skater position, jump directly up on your left foot. Land softly, absorbing the impact through your left leg.
6. Repeat the sequence, starting with the opposite side.