I didn’t go to the gym after work today so I did this circuit at home with 6 kilo (13 lb) dumbbells.
Jackie Warner’s 30-Minute Power Circuit
Do this circuit 2-3 times without resting, 12 to 20 repetitions per exercise:
Reverse presses: lying on back, hold dumbbells, knuckles facing front, arms at a 90 degree angle, slowly bring weight down to chest and press upward, fully extending arms and squeezing pectoral muscles.
Renegades: start off in a push-up position, holding dumbbells, perform a push-up, then go right into an alternating row, arm bent and pulling elbow up.
Sissy squats: place two dumbbells under heels and lower into squat position, knees over ankles and body-weight shifted back.
Deep front lunges: lunge on leg forward and deep, so that chest is resting on quad and back knee is almost touching ground.
Wide dumbbell pull: Bend over, back arched, holding dumbbells ‘knuckles forward’ and arms straight. Bring dumbbells up in a wide rowing motion, squeezing your shoulder blades together.
Dumbbell pullover: lying down, hold dumbbells together. With elbows slightly bent, slowly lower dumbbells behind your head, almost touching ground, then bring back so arms are straight over your chest.
Front squats: holding dumbbells in front of your chest, deep squat down low.
Hindu squats: Legs spread more than shoulder-width apart, holding dumbbells, squat down and touch dumbbells to back of heel.
Abducts: Lie down on your side, then stack your feet one on top of the other and raise up on your hand so that you are in a side-plank position. Slowly lower your hip toward floor, then raise as high as you can.
Twisting sit-ups: with heels to floor and knees slightly bent in a seated position, hands behind your head, lower back as if you are doing a sit-up, but don’t touch the ground. Come up in a twisting motion, touching elbow to opposite knee.
Single-leg deadlifts: holding dumbbells, bent at the waist, lowering dumbbells to the ground while opposite leg raises behind you.
Reverse plank: lie down with your legs straight and raise up on your hands, keeping arms and body rigid, lower your butt towards the floor and raise as high as you can.