Get your heart rate up and smash out this full-body fat-burning workout on your next full-body training day. All you need is a set of dumbbells or substitute for a barbell or kettlebell if equipment is limited.

DUMBBELL LUNGE PULL-UPS - 3 SETS OF 20 REPS

  • Begin standing tall with two dumbbells in each hand
  • Step forward with your first foot until your knee reaches a 90-degree angle, your rear knee should remain parallel to the ground and your front knee should not move past your toes
  • Pushing off with your front leg, return to the starting position pulling both dumbbells up towards your chest, palms facing downwards and elbows bent out at your sides
  • Slowly lower the weights to the starting position for one rep and repeat with the opposite foot

SIDE PLANKS - 3 SETS FOR 30 SECONDS PER SIDE

  • Lie on your right side with your legs straight and feet stacked
  • Place your right elbow under your right shoulder with your forearm pointing away from you with your hand planted firmly on the ground
  • Bracing your core and maintaining a neutral spine position, lift your hips off the mat, supporting your weight on your elbow and the side of your right foot, your body should be in a straight line
  • Hold this position for the designated time

DUMBBELL ROWS - 3 SETS OF 15-20 REPS

  • With a dumbbell in each hand, bend over to a 45-degree angle, keeping your back straight and spine in a neutral position throughout
  • Slowly pull the weights back and towards your body, squeezing your shoulder blades together and pushing your chest outwards
  • Keeping your core engaged and body bent, return the weights back down for one rep

DUMBBELL SQUAT TO PRESS - 3 SETS OF 12-15 REPS

  • Holding 2 dumbbells in both hands, rest the dumbbells horizontally at shoulder height
  • Lower yourself into a squat and as you come up, press the weights straight overhead
  • Lower the dumbbells back to the starting position for one rep

SINGLE LEG DEADLIFTS - 3 SETS OF 10-12 REPS

  • Begin standing with your feet hip-width apart holding a pair of dumbbells in each hand
  • Shift your weight to one leg and begin to drive your opposite leg backwards while slowly hinging at the hips and lowering your torso and arms towards the ground
  • Maintain a straight back and a neutral spine throughout the movement
  • At the bottom of this position, your body should be in a straight line from head to toe
  • Slowly return to the starting position by squeezing your glutes and core, lowing your back leg to the floor and bringing your torso back to the upright position for one rep

BURPEE WITH PUSH-UPS - 3 SETS OF 6-8 REPS

  • Begin standing with your feet shoulder-width apart
  • Squat down as deep as you can and place your hands on the floor, kicking your feet back to a pushup position and complete one pushup
  • Jump your legs back in to a squat and stand back up to the starting position for one rep