15 Minute Circuit 

Set a timer for 15 minutes and perform as many rounds of the following circuit as
possible with good form, resting 15 seconds between each exercise.

1. Perform 10 split squats each side.

2. Perform a side plank for 20 seconds each side.

3. Perform 10 plank to push-ups, alternating arms each time.

4. Perform 20 feet-elevated glute bridges.

20 Minute Full-Body Bodyweight Workout

Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as
possible with good form. Rest 15 to 30 seconds between exercises, and 30 to 60
seconds between each round.

1. Perform 10 push-ups or 10 incline push-ups.

2. Perform 10 bodyweight squats or 10 bodyweight jump squats.

3. Perform 10 bear crawls.

4. Perform 10 jumping jacks.

25 Minute Full-Body Bodyweight Workout

Set a timer for 25 minutes. Perform the following circuit, doing as many rounds as
possible with good form. Rest 15 to 30 seconds between exercises, and 30 to 60
seconds between each round.

1. Perform 10 bodyweight squats.

2. Perform a bear crawl forward and backward for 5 yards each.

3. Perform 10 reverse lunges on each side.

4. Perform 10 slow mountain climbers on each side.

30 Minute Full-Body Bodyweight Workout

Set a timer for 30 minutes. Perform the following circuit, doing as many rounds as
possible with good form. Rest 15 to 30 seconds between exercises, and 30 to 60
seconds between each round.

1. Perform 10 walk-outs (can add a push-up, if desired).

2. Perform 10 bodyweight single-leg Romanian deadlifts on each side.

3. Perform 10 dead bugs each side.

4. Perform 10 wall slides.

5. Perform 10 lateral lunges each side.

15 Minute Full-Body Dumbbell Workout

Set a timer for 15 minutes. Perform the following circuit, doing as many rounds as
possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2
minutes between each round.

1. Perform 8 1.5-rep dumbbell goblet squats.

2. Perform 8 one-arm dumbbell bent-over rows on each side.

3. Perform 8 single-leg dumbbell Romanian deadlifts with kickstand on each side.

4. Perform 8 1.5-rep dumbbell floor presses.

20 Minute Full-Body Dumbbell Workout

Set a timer for 20 minutes. Perform the following circuit, doing as many rounds as
possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2
minutes between each round.

1. Perform 10 bodyweight walk-outs to push-ups.

2. Perform 10 dumbbell goblet squats.

3. Perform 10 dumbbell bent-over rows.

4. Perform 10 dumbbell Romanian deadlifts.

5. Perform 10 dumbbell overhead presses.

25 Minute Full-Body Dumbbell Workout

Set a timer for 25 minutes. Perform 8 reps of each exercise for the first round, then
10 reps for the second round, then 12… working your way up until the timer goes
off. Rest 15 to 30 seconds between each exercise, and 1 to 2 minutes between each
round. Do as many rounds as you can with good form in 25 minutes.

1. Dumbbell single-leg Romanian deadlifts (complete all reps on each side)

2. Dumbbell lateral raises

3. Walking lunges (complete all reps on each side, alternating)

4. Biceps curls

30 Minute Full-Body Dumbbell Workout

Set a timer for 30 minutes. Perform the following circuit, doing as many rounds
as possible with good form. Rest 15 to 30 seconds between exercises, and 1 to 2
minutes between each round.

1. Perform 12 dumbbell goblet squats.

2. Perform 12 dumbbell overhead presses.

3. Perform 12 dumbbell Romanian deadlifts.

4. Perform 12 dumbbell bent-over rows.

5. Perform 12 jumping alternating bodyweight lunges (or regular split squats)

on each side.