This is a down and dirty, fast and sweaty workout...Are you up for the challenge?

I created this short circuit workout for a 45 min class, it's approximately 30 minutes of work outside of the warmup and cool down. Each circuit targets the lower body, cardio, upper body and abs/core. 4 circuits, 4 exercises in each, 2-3 rounds. All you need is a mat and a pair of dumbbells, or can be done with strictly body weight.

Are you ready?

Circuit 1:

Dumbbell or body weight squat (holding weights by your side): 16
Jumping jacks: 20
Biceps curls: 21's (7 lower half, 7 upper half, 7 full)
Plank cross-unders (Plank position, cross leg under body to opposite side): 20

Circuit 2:

Figure 8 lunge (alternate lunge forward, passing a weight under the knee for each lunge): 20
Side shuffle along the mat (squat and tap hands on the short end of the mat, shuffle along the long end and squat and tap hands at the other short end): 16
Triceps extension: 16
Bicycle crunch: 16

Circuit 3:

Side lunge with a knee up, 8 on one side, switch, 8 on the other side: 16
Football runs along the mat (start with each foot on the outside of the mat, one on either side, mat in the middle. Run along the outside of the mat up, squat down and tap the end, run backwards to start position, squat and tap end of mat. Each pass up or back is counted as 1): 10
Reverse crunch: 16

Circuit 4:
Wide squat, put down and pick up a weight with each squat (Huh? yeah sorry, so wide stance, a weight in each hand, palms facing you. 1st squat, place one weight on the ground, 2nd squat, place the other weight on the ground. Both weights are now on the ground. 3rd squat pick up one weight,
4th squat pick up the other weight. You have now done 4 squats, yay! You're not done.
Squats 1 & 2 placing weight on the ground is counted as 1, squats 3 & 4, picking them up is counted as 1, you'll do a total of 10. For those who just want to know how many squats total to do: 20

Skaters along the mat. 5 up and 5 back, 5 rounds: 50 total skaters
Shoulder press: 16
Side plank with top leg lift: 10 each side

Yay, you're done!
Great work!

Comment below on your results.

Yours in fitness,
Lori