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.