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 Plank Jacks (combined with dips in video)