WORKOUT #1: OFF AND RUNNING

Directions: Perform the following workout as a circuit. After a 5-10-minute warmup, set a timer for 20 minutes. Don’t rest between exercises. Continue the circuit until 20 minutes is up.

EXERCISE REPS
Run/Jog 400 Meters
Lat Pulldown 12
Pushup 10
Walking Lunge 20
Hammer Curl 15
Plank 30 seconds

WORKOUT #2: DUMBBELLS ONLY

Directions: Perform the following workout as a circuit after a 5-10-minute warmup. Don’t rest between exercises and rest only 1 minute at the end of each circuit. Perform 15 reps of each exercise. Complete the circuit 4 times through.

EXERCISE
Dumbbell Squat
Dumbbell Bench Press
Dumbbell Row
Dumbbell Shoulder Press
Decline Situp

WORKOUT #3: BARBELL ONLY

Directions: Perform the following workout as a circuit. After a 5-10 minute warmup, set a timer for 20 minutes. Don’t rest between exercises. Perform 15 reps of each exercise. Continue the circuit until 20 minutes is up, then cool down.

EXERCISE
Barbell Overhead Press
Barbell Curl
Lying Barbell Triceps Extension
Barbell Squat
Barbell Row
Barbell Upright Row
Plank (60 seconds)