This is a great workout when you are short on time. All that you need to do this workout is a single dumbbell or kettlebell that is heavy enough to challenge you for 10 lunges.
Warm Up
Foam Rolling
Supine Glute Bridges 3-5 10 second holds
Lateral Walks with bands
Wall Slides
Goblet Squats
Band pull aparts
*this should take 5-10 minutes to complete*
Repeat the Following Circuit 3-4 Times with 60-120 seconds of rest between each circuit.
1A Reverse goblet lunges 10 reps each side
1B Push ups 15-20 reps
1C Single leg deadlift 10 reps each side
1D One arm bent over row 10-15 reps
Optional Finisher
Dumbbell/Kettlebell Swings 30-50 Reps
MacDonald Fitness 