Quickly Shape Home

New men’s workout guide!
Welcome to your new workout guide!

Everyone needs to start from somewhere so one of the best places to start is your home.

This is a short description of what can you find inside of the program, and how to get the most out of it.

We’ve got you covered with the workout program, all you have to do is to start!

You are going to find your first workout of the first week in the following pages. Before you start each workout, you should take a quick look at the exercises and the equipment needed for that circle. You should keep the equipment close to you because you don’t want to waste time when the workout starts. In the table, you can find the exercise name and the equipment needed for the exercise.

After the exercise section on the bottom of the table you can find the full circle link. If you click this link, your device will become a full-screen video workout with the demonstration, timer and music in the background.

If you wish to use your own timer, you can simply check the exercises and video link for the exercise that you are not sure how it should be performed.

One workout has 2 different circles inside of each workout day. For the minimal activation use 1 and for the best results, you should finish both circles. It will be your choice of how and when. Whether you decide to do it all at once, or split to morning/evening routine, you will burn more calories then with one circle.

Exercise order: Move through the circle from exercise 1 to exercise 6 and follow the timer sound.

TIPS
  • In order to track your strength level, try counting repetitions for each exercise and try to keep or beat that number in the next circle
  • Choose the right equipment. When it comes to dumbbells, you should have at least two pairs of medium and light dumbbells.
  • Keep the water close to you so you can rehydrate in the short rest time period.
  • Give your maximum in each circle and don’t save for the last circle. Think of each circle like it is the only one.
  • After you complete one circle, your rest is 2-3 minutes after which you should start the second circuit. Use the break to rehydrate yourself and check the exercises for the next circle.
  • Make sure to perform exactly the same as it is shown in the video.
  • Stretching is mandatory after the workout.
  • Make your workouts scheduled in the same days of the week and be consistent.

1

Warm Up

Follow the warm-up video.

2

WOD

Workout of the Day

3

Rest

Rehydrate & cool down

4

Stretching

Follow the stretching video after the workout.

PERIODIZATION OVERVIEW

• Home workout program is giving you the opportunity to go through 8 weeks of challenging workouts.
• Each week has 4 workout days.
• Each workout day has 2 different circuits.
• At the end of the workout program, you will have 64 short metabolic circuits that will make you stronger and in better shape.

PROGRAM INSTRUCTIONS
  • Warm-up – Before you jump into High-Intensity-Interval-Training (HIIT), you should have a proper warm-up. Pay attention to all the joints in your body and don’t rush. This is needed in order to prevent the injury.
  • Circuit – You are going to challenge yourself and give your MAXIMUM IN THE EACH EXERCISES. Your goal is to burn as many calories as possible, and the best way to do it is to not hold your back in any exercise.
  • Equipment – Since you are having your workout in the comfort of your home, most of the exercises are with the few equipment tools which are easy to get. The combination of bodyweight and exercises with the equipment will be always different. The best way to approach your equipment is to have 3 levels of dumbbells – easy, medium and heavy. You are going to progress through the program and some exercises will feel light with the medium level, so you should have the heavy option as well.
  • Stretching – Make sure to stretch after you finish the circle. In this way, you are going to start the recovery faster.
  • Progress – Track your progress and overall strength of your body. In the beginning, everything will be difficult, but as you adapt to the workout plan you will see how your strength levels are increasing. Keep in mind that this type of workout is really intense and the key is to remain patient. Take photos before you start the program, and take a photo after the 8 weeks of the program.
  • Nutrition – Nutrition is as important as the workout, and even more. Since you are preparing your own food, we want you to reduce the number of calories during your day. On the rest days you should really be thoughtful about how much and how do you approach to your nutrition. This is going to make the difference at the end of the program.

4 workouts per week:

  • Example 1: Monday / Tuesday / Thursday / Friday
  • Example 2: Monday / Wednesday / Friday / Saturday
Ok, I’m In! What’s Next?

Start Your Program

WarmUp and Stretching

Warm Up Video 1
Warm Up Video 2
Stretching

Workout Schedule

Circle 1
1
Half Burpee
Exercise Video
Watch full workout video
2
Shoulder Wide Push Up
Exercise Video
Watch full workout video
3
Burpee without the Jump
Exercise Video
Watch full workout video
4
Shuffle
Exercise Video
Watch full workout video
5
Feet Jack
Exercise Video
Watch full workout video
Circle 2
1
RB Over Head Press
Equipment: Resistance Band
Exercise Video
Watch full workout video
2
RB Bent Over Row
Equipment: Resistance Band
Exercise Video
Watch full workout video
3
RB Goblet Squat
Equipment: Resistance Band
Exercise Video
Watch full workout video
4
RB Front Squat
Equipment: Resistance Band
Exercise Video
Watch full workout video
5
RB Seated Rowing
Equipment: Resistance Band
Exercise Video
Watch full workout video
Circle 1
1
Burpee
Exercise Video
Watch full workout video
2
Spider Push Up
Exercise Video
Watch full workout video
3
Wide Mountain Climber
Exercise Video
Watch full workout video
4
Alternating Jump Split Lunge
Exercise Video
Watch full workout video
5
Knee to Elbow Crunch
Exercise Video
Watch full workout video
Circle 2
1
DB Biceps Curl to OH Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Wall Sit Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
DB Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
DB Jump Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
DB Jumping Jack
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Alternating Crunch
Exercise Video
Watch full workout video
2
Decline Push Up
Exercise Video
Watch full workout video
3
Pistol Crunch
Exercise Video
Watch full workout video
4
Bulgarian Split to Jump
Exercise Video
Watch full workout video
5
Pulse Crunch
Exercise Video
Watch full workout video
Circle 2
1
DB Alternating Renegade Row
Equipment: Dumbell
Exercise Video
Watch full workout video
2
DB Alternating Punch
Equipment: Dumbell
Exercise Video
Watch full workout video
3
DB Alternating Lunge
Equipment: Dumbell
Exercise Video
Watch full workout video
4
DB Single Leg Deadlift
Equipment: Dumbell
Exercise Video
Watch full workout video
5
DB Thruster
Equipment: Dumbell
Exercise Video
Watch full workout video
Circle 1
1
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
2
DB Standing Military Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Spider Push Up Alternating
Exercise Video
Watch full workout video
4
Over Head Squat
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Bicycle Crunch
Exercise Video
Watch full workout video
Circle 2
1
Bent Over DB Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
DB Chest Press from Half Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Jump Lunge
Exercise Video
Watch full workout video
4
Sumo Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
DB Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
RB Front Raise
Equipment: Ressistance Band
Exercise Video
Watch full workout video
2
Over Head Press
Equipment: Ressistance Band
Exercise Video
Watch full workout video
3
Burpee with Push Up
Exercise Video
Watch full workout video
4
Mountain Climber Jump
Exercise Video
Watch full workout video
5
Jump Squat
Equipment: Kettlebell
Exercise Video
Watch full workout video
Circle 2
1
DB Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Fast Feet
Exercise Video
Watch full workout video
3
DB Side Raise From Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Seated Rowing
Equipment: Ressistance band
Exercise Video
Watch full workout video
5
DB Half Burpee
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Alternating Front Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Alternating Bent Over Row
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Burpee
Exercise Video
Watch full workout video
4
Goblet Squat
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Squat to One Arm Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
RB Front Squat
Equipment: Ressistance Band
Exercise Video
Watch full workout video
3
DB Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Wide Push Up
Exercise Video
Watch full workout video
5
DB One Arm Renegade Row
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
DB Bent Over Row
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
DB Alternating Biceps Curl
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Burpee with Push Up
Exercise Video
Watch full workout video
4
Alternating Jump Split Lunge
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
DB Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Reverse Lunge and Biceps Curl
Equipment: Ressistance Band
Exercise Video
Watch full workout video
3
Chest Press from Half Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Standing Military Press
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Bent Over Reverse Fly
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Explosive Push Up
Exercise Video
Watch full workout video
2
DB Standing Arnold Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Burpee without the Jump
Exercise Video
Watch full workout video
4
Deadlift
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Alternating Jump Split Lunge
Exercise Video
Watch full workout video
Circle 2
1
DB Burpee Hold
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
DB Suitcase Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Rowing Crunch
Exercise Video
Watch full workout video
4
Front Raise Cross Over
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Squat to One Arm Press
Exercise Video
Watch full workout video
Circle 1
1
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
2
Bulgarian Split
Exercise Video
Watch full workout video
3
Spiderman Push Up
Exercise Video
Watch full workout video
4
Wall Sit Over Head Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
DB One Arm Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 2
1
Alternating Legs Jumping Jack
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Standing Hammer Curl
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Alternating Lunge with Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Reverse Lunge to SLDL
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Press Jack
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Jump Squat
Exercise Video
Watch full workout video
2
Sumo Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
4
Bent Over Row Close
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Static Lunge And Over Head Press
Equipment: Ressistance Band
Exercise Video
Watch full workout video
Circle 2
1
Wall Sit with Arnold Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Close Push Up
Exercise Video
Watch full workout video
3
Squat with Front Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
DB Side Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
DB Half Burpee
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Knee Jump from Reverse Lunge
Exercise Video
Watch full workout video
2
Shuffle and Jump
Exercise Video
Watch full workout video
3
Triceps Dip
Exercise Video
Watch full workout video
4
DB Alternating Front Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Burpee Hold
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 2
1
Biceps Curl from Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
3
DB Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Jump Lunge
Exercise Video
Watch full workout video
5
Shadow Boxing
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Jump Squat
Exercise Video
Watch full workout video
2
Shuffle
Exercise Video
Watch full workout video
3
Explosive Push Up
Exercise Video
Watch full workout video
4
Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Biceps Curl to OH press from Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Straight Arm Cross Crunch
Exercise Video
Watch full workout video
3
Burpee with Push Up
Exercise Video
Watch full workout video
4
Knee to Elbow Cross Crunch
Exercise Video
Watch full workout video
5
RB Swing
Equipment: Ressistance Band
Exercise Video
Watch full workout video
Circle 1
1
Spider Push Up Alternating
Exercise Video
Watch full workout video
2
Mountain Climber Jump
Exercise Video
Watch full workout video
3
Chest Press from Half Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Alternating Lunge with Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
RB Overhead Squat
Equipment: Ressistance Band
Exercise Video
Watch full workout video
Circle 2
1
Front to Reverse Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Decline Push Up
Exercise Video
Watch full workout video
3
Fast Feet
Exercise Video
Watch full workout video
4
Standing Reverse Fly
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 1
1
DB Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Jump Lunge
Exercise Video
Watch full workout video
3
Wall Sit with Overhead Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Alternating Renegade Row Push Up
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Bent Arms Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 2
1
Standing Military Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Suitcase Squat to Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Seated Rowing
Equipment: Ressistance Band
Exercise Video
Watch full workout video
4
Deadlift
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 1
1
Explosive Push Up
Exercise Video
Watch full workout video
2
Bent Over Row Close
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Front Raise Cross Over
Equipment: Ressistance Band
Exercise Video
Watch full workout video
4
Alternating Crunch Combo
Exercise Video
Watch full workout video
5
V Crunch
Exercise Video
Watch full workout video
Circle 2
1
Jump Squat
Exercise Video
Watch full workout video
2
Sumo Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
DB Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Front Squat
Equipment: Ressistance Band
Exercise Video
Watch full workout video
5
Jumping Jack
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Burpee hold
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Alternating Jump Split Lunge
Exercise Video
Watch full workout video
3
Squat with Front Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Shoulder Wide Push Up
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Bent Over Row
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Shuffle and Jump
Exercise Video
Watch full workout video
3
Reverse Crunch
Exercise Video
Watch full workout video
4
Jumping Jack Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Squat to One Arm Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
2
Shadow Boxing
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Static Lunge and OH Press
Equipment: Resistance Band
Exercise Video
Watch full workout video
4
Suitcase Squat to Reverse Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Half Burpee
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 2
1
Decline Push Up
Exercise Video
Watch full workout video
2
Dumbbell Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Alternating Crunch
Exercise Video
Watch full workout video
4
Stiffed Leg Deadlift
Equipment: Dumbbell
Exercise Video
Watch full workout video
Jump Squat
Exercise Video
Watch full workout video
Circle 1
1
Biceps Curl
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Bent Over Triceps Extension
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Standing Military Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Close Push Up
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Feet Jack
Exercise Video
Watch full workout video
2
Mountain Climber
Exercise Video
Watch full workout video
3
Bent Over Row
Equipment: Resistance Band
Exercise Video
Watch full workout video
4
Front Raise
Equipment: Resistance Band
Exercise Video
Watch full workout video
5
Shuffle and Jump
Exercise Video
Watch full workout video
Circle 1
1
Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Knee Jump from Reverse Lunge
Exercise Video
Watch full workout video
3
Press Jack
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
One Arm Snatch
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Goblet Squat
Equipment: Resistance Band
Exercise Video
Watch full workout video
Circle 2
1
Dumbbell Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Bulgarian Dumbbell Split
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Burpee Hold
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
5
Mountain Climber Run
Exercise Video
Watch full workout video
Circle 1
1
Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Bent Over Triceps Extension
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Standing Arnold Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Knee to Elbow Cross Crunch
Exercise Video
Watch full workout video
5
Sumo Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 2
1
One Arm Bent Over Row
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Single Leg Deadlift
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Squat to One Arm Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Box Triceps Extension
Exercise Video
Watch full workout video
5
Fast Feet
Exercise Video
Watch full workout video
Circle 1
1
Burpee
Exercise Video
Watch full workout video
2
Shuffle
Exercise Video
Watch full workout video
3
Explosive Push Up
Exercise Video
Watch full workout video
4
Knee Jump from Reverse Lunge
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Side Raise from lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Pistol Crunch
Exercise Video
Watch full workout video
4
Goblet Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Chest Press from Half Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Burpee Hold
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Seated Rowing
Equipment: Resistance Band
Exercise Video
Watch full workout video
3
Alternating Renegade Row
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Over Head Squat
Equipment: Resistance Band
Exercise Video
Watch full workout video
5
Squat to One Arm Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 2
1
Push Up Burpee without the Jump
Exercise Video
Watch full workout video
2
Standing Military Press
Equipment: Resistance Band
Exercise Video
Watch full workout video
3
Wide Mountain Climber
Exercise Video
Watch full workout video
4
Reverse Lunge and Biceps Curl
Equipment: Resistance Band
Exercise Video
Watch full workout video
5
Jump Squat
Exercise Video
Watch full workout video
Circle 1
1
Burpee hold
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Side Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Mountain Climber Jump
Exercise Video
Watch full workout video
4
Front Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
RB Swing
Equipment: Resistance Band
Exercise Video
Watch full workout video
2
Wide Push Up
Exercise Video
Watch full workout video
3
Standing Military Press
Equipment: Resistance Band
Exercise Video
Watch full workout video
4
Alternating Jump Split Lunge
Exercise Video
Watch full workout video
5
Rowing Crunch
Exercise Video
Watch full workout video
Circle 1
1
Biceps Curl to OH Press from Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Jumping Jack
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Wall Sit Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
One Arm Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Jump Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Burpee without the Jump
Exercise Video
Watch full workout video
3
Goblet Squat
Equipment: Resistance Band
Exercise Video
Watch full workout video
4
Shuffle and Jump
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 1
1
DB Thruster
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Mountain Climber Jump
Exercise Video
Watch full workout video
4
Biceps Curl from Lunge
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Shoulder Wide Push Up
Exercise Video
Watch full workout video
2
Shuffle and Jump
Exercise Video
Watch full workout video
3
Push Up Burpee without the Jump
Exercise Video
Watch full workout video
4
Shadow Boxing
Equipment: Dumbbell
Exercise Video
Watch full workout video
5
Suitcase Squat
Equipment: Dumbbell
Exercise Video
Watch full workout video
Circle 1
1
Alternating Punch
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Alternating Lunge with Side Raise
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Dumbbell Swing
Equipment: Dumbbell
Exercise Video
Watch full workout video
4
Close Push Up
Exercise Video
Watch full workout video
5
Jump Rope
Equipment: Jump Rope
Exercise Video
Watch full workout video
Circle 2
1
Half Burpee
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Standing Arnold Press
Equipment: Dumbbell
Exercise Video
Watch full workout video
3
Front Raise Crossover
Equipment: Resistance Band
Exercise Video
Watch full workout video
4
Reverse Lunge and Biceps Curl
Equipment: Resistance Band
Exercise Video
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5
Jump Rope
Equipment: Jump Rope
Exercise Video
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Circle 1
1
Alternating Jumping Jack
Equipment: Dumbbell
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2
Decline Push Up
Exercise Video
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3
Mountain Climber
Exercise Video
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4
V Crunch
Exercise Video
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5
Rowing Crunch
Exercise Video
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Circle 2
1
RB Thruster
Equipment: Resistance Band
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2
Jump Rope
Equipment: Jump Rope
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3
Bent Over Triceps Extension
Equipment: Dumbbell
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4
Chest Press from Half Squat
Equipment: Dumbbell
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5
Alternating Crunch
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Circle 1
1
Feet Jack
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2
Mountain Climber Run
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3
Pulse Crunch
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4
Reverse Lunge
Equipment: Dumbbell
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5
Triceps Dip
Exercise Video
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Circle 2
1
Biceps Curl to OH Press from Lunge
Equipment: Dumbbell
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2
Standing Arnold Press
Equipment: Dumbbell
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3
Knee to Elbow Crunch
Exercise Video
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4
Alternating Crunch
Exercise Video
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5
Jump Rope
Equipment: Jump Rope
Exercise Video
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Circle 1
1
Burpee without the Jump
Exercise Video
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2
Jumping Jack
Equipment: Dumbbell
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3
DB Swing
Equipment: Dumbbell
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4
Deadlift
Equipment: Dumbbell
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5
Bulgarian Dumbbell Split
Equipment: Dumbbell
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Circle 2
1
Front Squat
Equipment: Resistance Band
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2
Wall Sit Side Raise
Equipment: Dumbbell
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3
Shoulder Wide Push Up
Exercise Video
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4
Shuffle and Jump
Exercise Video
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5
Squat with Front Raise
Equipment: Dumbbell
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Circle 1
1
Decline Push Up
Exercise Video
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2
Hammer Curl to OH Press
Equipment: Dumbbell
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3
Reverse Lunge to Single leg Deadlift
Equipment: Dumbbell
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4
Squat to One Arm Press
Equipment: Dumbbell
Exercise Video
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5
Jump Rope
Equipment: Jump Rope
Exercise Video
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Circle 2
1
Over Head Squat
Equipment: Resistance Band
Exercise Video
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2
Standing Reverse Fly
Equipment: Dumbbell
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3
Alternating Crunch
Exercise Video
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4
Alternating Jump Split Lunge
Equipment: Dumbbell
Exercise Video
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5
Jump Rope
Equipment: Jump Rope
Exercise Video
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Circle 1
1
Burpee Hold
Equipment: Dumbbell
Exercise Video
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2
Jump Split Lunge
Equipment: Dumbbell
Exercise Video
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3
Rowing Crunch
Exercise Video
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4
DB Thruster
Equipment: Dumbbell
Exercise Video
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5
Jump Rope
Equipment: Jump Rope
Exercise Video
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Circle 2
1
DB Hold Alternating Jump Split
Equipment: Dumbbell
Exercise Video
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2
DB Swing
Equipment: Dumbbell
Exercise Video
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3
Standing Military Press
Equipment: Dumbbell
Exercise Video
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4
Alternating Renegade Row
Equipment: Dumbbell
Exercise Video
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5
Jump Lunge
Exercise Video
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Circle 1
1
Alternating Jump Split Lunge
Equipment: Dumbbell
Exercise Video
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2
Shuffle and Jump
Exercise Video
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3
Wide Push Up
Exercise Video
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4
Goblet Squat
Equipment: Dumbbell
Exercise Video
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5
Knee Jump from Reverse Lunge
Exercise Video
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Circle 2
1
RB Thruster
Equipment: Resistance Band
Exercise Video
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2
Push Up Burpee without the Jump
Exercise Video
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3
Shadow Boxing
Equipment: Dumbbell
Exercise Video
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4
Bent Over DB Press
Equipment: Dumbbell
Exercise Video
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5
Jump Rope
Equipment: Jump Rope
Exercise Video
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