Always warm up and stretch!
(Pick weights that are on the lighter side of what you are capable of doing to start and adjust accordingly)
Conditioning/Warm up: repeat 2x
20 seconds of cherry pickers
20 seconds of jumping jacks
Circuit 1 (3 minutes on, 1 minute off) complete as many supersets in the 3 minutes, then rest for 1 minute…and repeat 2 times
Body weight push ups (on knees or elevated against bar/bench for beginners) 20x
Single arm dumbbell row (bent over at waist, back in a straight line, knees bent.) 20x on each arm
Circuit 2 (3 minutes on, 1 minute off) complete as many supersets in the 3 minutes, then rest for 1 minute…and repeat 2 times
Hammer Bicep curls (thumbs up, elbows stay at sides as biceps contract and extend) 20x
Body weight dips (off the side of a bench, hands shoulder width apart, chest up, back close to bench) 20x
Circuit 3 (2 minutes on, 1 minute off) complete as many supersets in the 2 minutes, then rest for 1 minute…and repeat 2 times
Shoulder taps in plank position 30x (elevated against a bench for beginners)
20 crunches (chin to the ceiling)