While I was at work on Monday, I ended up having some time in my day to put together a fun little circuit workout. Three days later, my quads, butt, and biceps are STILL feeling this workout. It’s a doozy…but in a good way!
When making weight selections, choose a weight that has you exhausted by your last rep. If you can do all 15 reps with no problem, it’s time to step it up a notch!
And since I know you guys really liked having the exercises photos as a reference last time, here is a rundown of the movements you see above.
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Squats w/ Overhead Shoulder Press – Lower into squat position, and as you raise back up, press dumbbells overhead.
Front Lunge w/ Bent-Armed Lateral Raise – similar to the photo below, but keep your arms bent at 90 degrees. Lunge leg forward, raise dumbbells to sides, lower, and return leg to start position.
Plié Squats w/ Front Shoulder Raise – performed like this, but with a set of dumbbells
Back Lunge w/ Bicep Curls – Step one leg back into a lunge, curl dumbbell, lower, and return leg to start position.
Diamond Pushups – same movement as a regular pushup but with hands in a diamond shape
Static Lunges w/ Hammer Curls – Stand in a split stance with one foot forward and one leg back. Bend knees and lower body down until the back knee is a few inches from the floor. Curl dumbbells with palms facing inward. Push back up, without moving feet; finish all reps before switching sides.
One-Armed Bent Over Dumbbell Rows – Place one knee and opposite hand on a bench, with back parallel to floor. Opposite leg is on the ground and other hand is hanging straight down holding dumbbell. Lift dumbbell straight up to torso level, lower weight back to starting position; finish all reps before switching sides.
Have fun with this one! 
*As always, be sure to consult your physician before starting any exercise program if you have any existing medical conditions.*
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