Equipment Needed: Dumbbells or Kettlebells - 5 to 20 lbs or sub household weighted items like cat litter/detergent/gallon of water jugs. Choose a challening weight for you. 

For Circuit: 3 Rounds for Beginngers. 5 Rounds for Intermediate.

Optional 1 minute rest between rounds.

Take breaks as needed. Focus on control not speed. 

For strength:  Perforn 3 sets each exericse with 45 second rest. Increase weight load each set if possible. 

10 Single Arm Thrusters R/L
10 Bent Over Rows
10 Staggered Stance Deadlifts R/L
10 Bulgarian Split Squats R/L
10 Push Ups
10 Dips
10 Plank Jacks (combined with dips in video)