WARM-UP: Repeat the following twice

• Jumping jacks – 30 sec

• Arm circles – 30 sec

• Hip openers – 30 sec

• Bodyweight squats – 30 sec

• Inchworm walkouts – 30 sec

STACK 1: LOWER BODY (Repeat for 10 Minutes)

• Dumbbell Goblet Squat – 12 reps

• Dumbbell Romanian Deadlift – 10 reps

• Reverse Lunges – 8 reps/side

• Jumping Jacks - 30 reps

  Rest 30-60 sec between rounds

STACK 2: UPPER BODY (Repeat for 10 Minutes)

• Push-ups – 10 reps

• Tricep Extensions – 10 reps

• Dumbbell Curls – 10 reps

• Upright Row - 10 reps

• Mountain Climbers - 20 reps

  Rest 30-60 sec between rounds

STACK 3: BACK/SHOULDERS (Repeat for 10 Minutes)

• Dumbbell Bent-over Rows – 12 reps

• Dumbbell Chest Press – 10 reps

• Dumbbell Shoulder Press – 10 reps

• Lateral Raises – 10 reps

• Run - 1 lap

  Rest 30-60 sec between rounds

STACK 4: CORE + STABILITY (Repeat for 10 Minutes)

•  Dumbbell Russian Twists – 10 reps/side

• Dumbbell Deadbug – 8 reps/side

• Dumbbell Side Plank Dips – 10 reps/side

• Dumbbell Farmers Carry – 8 reps/side

  Rest 30 sec between rounds

FINISHER: 5-MINUTE CONDITIONING

Do as many rounds as possible (AMRAP):

• 5 Dumbbell Thrusters

• 10 Dumbbell Swings

• 5 Burpees

COOLDOWN:

Stretching