Simply go from one exercise to the next without resting, take a two-minute breather, and repeat for three rounds in total.
Sit on the floor, knees bent, feet flat on the ground, and lean your upper back against a bench. Hold a pair of dumbbells across your hips, palms facing down. Pushing through your heels, raise your hips until your body forms a straight line from your shoulders to your knees. Hold for a breath, then slowly lower back to the start.
Holding a dumbbell in each hand, step your right foot forward and bend your knees until your right thigh is nearly parallel with the floor. Press through your right heel to return to standing. Immediately step your right foot back and bend your knees to lower into a reverse lunge. Return to the start.
Get into a press-up position with your hands placed slightly wider than shoulder-width apart, holding a dumbbell in each hand engaging your core to prevent your torso from rotating, bend your right elbow to row the dumbbell up to the right side of your chest, keeping your elbow close to the side of your body. Pause, then lower the weight back down and repeat on the other side. .
Holding a pair of dumbbells up by your shoulders, palms facing in. Brace your core and push the weights directly overhead, turning your palms forward. Lower the dumbbells to return to the start
Hold two dumbbells hands by your side, and your feet wider than shoulder-width apart. Push your hips back and bend your knees to lower into a squat, with your elbows brushing the insides of your knees. Press through your heels to return to the start
Stand with feet hip-width apart, holding dumbbells in front of hips, palms facing thighs. Squeeze shoulder blades together Hinge at the hips then knees to lower dumbbells along the front of legs, Drive through the mid-foot to return to standing, maintaining a neutral spine and keeping dumbbells close to the body throughout. Fully extend hips and knees, squeezing glutes at the top.