This is a full body strength workout built on two circuits and a 45-second timer. It kicks off with a short warm-up to open the hips and shoulders. From there, circuit one runs eight moves twice through. Think heel-elevated squats, Bulgarian split squats, and single-arm rows. Then circuit two is a quick, one-time-through burn for the core and inner thighs. It finishes with bicycle crunches and a short stretch.

Equipment: 20 lb dumbbell, 15 lb dumbbells, 10 lb dumbbells, 5 lb dumbbells, bench or sturdy chair
Beginner: 3 lb, 8 lb, 12 lb, and a single 15 lb
Intermediate: 5 lb, 10 lb, 15 lb, and a single 20 lb
Advanced: 8 lb, 12 lb, 20 lb, and a single 30 lb

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