These circuits are meant to push your cardiovascular system, increase your metabolic response and shred the fat! You will be using just one pair of dumbbells so gauge the weight you choose on the high pull exercise as this is the hardest one. By week 8 you should be able to go 3 times through this on your own. You can watch a video of the demo of the program at the end of this post.

Do this program every other day with cardio in between. Shoot for 3-4 total sessions per week.

Circuit 1: Dumbbell Complex
Plie Squats: 30
High Pulls: 30
Hindu squats: 30
Bent over rows: 30
Front Squats: 30
Push press: 30

Circuit 2: Bodyweight Circuit
Walkout negative push ups or Regular push ups: 10/15
Reg squats or tuck jumps: 30/ 20
Shoulder butterflies: 15
Mountain climbers: 100
Plank ins and outs: 60
Alt front lunges or jump lunges: 20

Abdominal Circuit
Angry Cats: 10
Superman opposites: 30
Leg lifts: 30
Crunches: 30
Opposite toe touches: 50