Lighter Dumbbells Circuit- Start with 2.5 to 5 pound dumbbells

Perform each move for 20 seconds of work with 10 seconds of rest between moves:

1. Jack Presses
2. Rotational Punches
3. Discus- Left
4. Discus- Right

Repeat 1-4, rest a minute, and move on to the next circuit.

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Heavier Dumbbells Circuit- Start with 10 to 20 pound dumbbells

Perform each move for 20 seconds of work with 10 seconds of rest between moves:

5. ISO Bulgarian Hammer Curl to Press- Left Leg
6. ISO Bulgarian Hammer Curl to Press- Right Leg
7. Box/Bench Thrusters
8. Skier Swings

Repeat 5-8 and rest a minute.
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Completing both circuits take 10 minutes total. Perform this sequence up to 3 times total for a 30-minute workout.