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.