Warm-up (6 minutes):

  • Jumping jacks: 1 minute

  • High knees: 1 minute

  • Arm circles: 1 minute

  • Bodyweight squats: 2 minutes

  • Alt Lunges: 1 minute

Cardio Circuit (18.15 minutes):

  • Rowing (5.5 minutes): Row for 6 minutes at a moderate pace, focusing on proper form and engaging your core.

  • Advanced Cardio Exercise: Burpee Box Jumps - 1 minute

  • Box Jumps: 1 minute

Dumbbell Circuit (12.1 minutes): Perform each exercise for 55 seconds with 10 seconds recovery, essentially completing the circuit twice through.

  • Goblet squats with dumbbell

  • Dumbbell rows (alternating arms)

  • Dumbbell lunges (alternating legs)

  • Dumbbell shoulder press

  • Dumbbell bicep curls

  • Advanced Dumbbell Exercise: Dumbbell Thrusters

  • Kettlebell Swings: 55 seconds with 10 seconds recovery, replacing one of the existing exercises for one round of the circuit.

Cardio Intervals with Burpees (12.1 minutes):

  • Ski Erg (5.5 minutes): 38.5 seconds of intense effort, 27.5 seconds of rest. Repeat for 5 minutes.

  • Incorporate Burpees: Perform 13 burpees after each set of Ski Erg intervals (after each 27.5-second rest).

  • Medicine Ball Slams: Perform for 33 seconds after each Ski Erg interval, replacing one of the rest periods.

Short Run (6.05 minutes):

  • Run or jog in place for 6 minutes at a steady pace.

Ab Circuit with Burpees (12.1 minutes):

  • Perform each exercise for 55 seconds with 10 seconds recovery, essentially completing the circuit twice through.

  • Plank (on elbows or hands)

  • Russian twists with or without a dumbbell

  • Bicycle crunches

  • Leg raises

  • Mountain climbers

  • Advanced Ab Exercise: V-ups

  • Hanging Leg Raises: 55 seconds with 10 seconds recovery, replacing one of the existing exercises for one round of the circuit.

  • Incorporate Burpees: Perform 13 burpees after completing each round of the Ab Circuit.

These adjustments will add an extra challenge to your workout routine while ensuring balanced muscle engagement and endurance training. Make sure to adjust the weights and intensity based on your fitness level and comfort.