Full Body

Dumbbells & Kettlebells

Warm-Up Weights Cardio

Goblet Squat

QuadricepsDumbbell or Kettlebell

3 × 10–12

sets × reps

Dumbbell Bench Press

3 × 10–12

sets × reps

Latissimus Pulldown

3 × 12

sets × reps

One-Arm Dumbbell Row

BackDumbbell or Kettlebell

3 × 10–12 each

sets × reps

Seated Dumbbell Shoulder Press

ShouldersDumbbells

3 × 10

sets × reps

Farmer's Carry

Core & GripDumbbells or Kettlebells

3 × 30–45 sec

sets × reps

Russian Twist

3 × 16–20 total

sets × reps