Warm-up (6 minutes):

  • Jumping jacks: 1 minute

  • High knees: 1 minute

  • Arm circles: 1 minute (30 seconds forward, 30 seconds backward)

  • Bodyweight squats: 1 minute

  • Lateral lunges: 1 minute (30 seconds each side)

  • Inch worms: 1 minute

Cardio Circuit (18.15 minutes):

  • Rowing (5.5 minutes): Row for 5.5 minutes at a moderate pace, focusing on proper form and engaging your core.

  • Battle Ropes: 1 minute (alternating waves or double waves)

  • Burpee Box Jumps: 1 minute

  • Jump Rope: 1 minute

  • Speed Skaters: 1 minute

  • Mountain Climbers: 1 minute

  • Bear Crawls: 1 minute

  • High Knees: 1 minute

  • Agility Ladder Drills: 1 minute

  • Repeat the sequence once more (total 18.15 minutes)

Dumbbell Circuit (12.1 minutes):

Perform each exercise for 55 seconds with 10 seconds recovery, essentially completing the circuit twice through.

  • Goblet squats with dumbbell

  • Dumbbell renegade rows (alternating arms)

  • Dumbbell reverse lunges (alternating legs)

  • Dumbbell Arnold press

  • Dumbbell hammer curls

  • Dumbbell Thrusters

  • Kettlebell Swings (replace one exercise in the second round)

Cardio Intervals with Burpees (12.1 minutes):

  • Ski Erg (5.5 minutes): 38.5 seconds of intense effort, 27.5 seconds of rest. Repeat for 5 minutes.

  • Perform 10 burpees after each set of Ski Erg intervals (after each 27.5-second rest).

  • Medicine Ball Slams: 33 seconds after each Ski Erg interval, replacing one of the rest periods.

Short Run (6.05 minutes):

  • Run or jog in place for 6 minutes at a steady pace.

  • Add 30-second sprints every 2 minutes for an extra challenge.

Ab Circuit with Burpees (12.1 minutes):

Perform each exercise for 55 seconds with 10 seconds recovery, essentially completing the circuit twice through.

  • Plank (on elbows or hands)

  • Russian twists with or without a dumbbell

  • Bicycle crunches

  • Flutter kicks

  • Mountain climbers

  • V-ups

  • Hanging Leg Raises (replace one exercise in the second round)

  • Perform 10 burpees after completing each round of the Ab Circuit.

These changes introduce a variety of movements and intensities, adding new challenges and keeping your workout routine dynamic and engaging. Adjust the weights and intensity based on your fitness level and comfort.