40-Minute Full Body Circuit Workout

How To Do Two Hammer Curls and Two Shoulder Presses

1. Start standing, feet shoulder-width apart and core engaged. Hold a dumbbell in each hand at your sides, palms facing in towards each other (hammer curl).
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. Repeat, performing two hammer curls.
3. Then, push the dumbbells overhead until your arms are fully extended, performing a narrow overhead press. Biceps finish the movement near your ears. Repeat, performing two shoulder presses.
4. Slowly and with control, lower the dumbbells down to the starting position at shoulder level before lowering the dumbbells down to your sides.

How To Do Deadlifts and Two Lateral Step Squats

1. Start standing, feet hip-distance apart and knees slightly bent. Hold a dumbbell in each hand in front of your thighs.
2. Hinge forward at the hips to perform a deadlift, pushing your hips back as you lower the dumbbells down along the front of your body. Focus on keeping your back in neutral alignment with your neck and shoulders throughout the entire movement. Keep a slight bend in your knees.
3. Then drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position, dumbbells outside of thighs.
4. Then, step out to the right as you bend your knees, lowering into a squat. Push your knees out towards your outer three toes as your hips lower. Repeat twice, performing two lateral squats to the right.
5. Then repeat, this time performing a deadlift and two lateral squats to the left side.

How To Do Two Plank Jacks to Two Bear Hold Shoulder Taps

1. Start in a table top position on all fours, shoulders stacked over wrists and hips stacked over knees.
2. Then, tuck your toes under and lift your knees slightly off the mat, finding a bear crawl position with abs engaged. Try to keep your knees close to the mat, maintaining a neutral, flat back and spine.
3. Hold bear crawl, then perform two shoulder taps, first bringing your right hand to tap left shoulder. Then bring left hand to tap the right shoulder.
4. Reset, returning to bear crawl hold position, both hands planted on the ground.
5. Then, step or hop your feet back to find a high plank position, shoulders over wrists, core engaged.
6. Step or jump your feet out to the sides, performing two plank “jacks” with your lower body.
7. Then, step or hop your feet back into bear crawl, returning to starting position.

Modification: Perform alternating goblet marches.

How To Do Surfer Quick Hits

1. Start standing, feet hip width apart, core engaged.
2. Bend your knees, lowering into a squat. Both knees are bent at 90 degree angles, thighs parallel to the floor.
3. Then, drive through your heels to explode up, rotating your hips, knees and ankles towards the right while keeping your shoulders facing forward.
4. Softly jump your feet back to center, returning to starting position. Knees, hips and shoulders all face forward.
5. Bend your knees and sit your hips back to perform another squat.
6. Then, drive through your heels to explode up, this time rotating your lower body towards the left. Upper body remains stable.

Modification: Alternate a squat with a front heel tap.