Quick and Easy 30 min. Total Body Workout!

1.) Barbell Bicep Curl

1.) Dumbbell Bicep Curl

2.) Underhand Pull-down

2.) Lateral Pull-down

3.) Dumbbell Bench Press

3.) Overhead Triceps Extension

4.) Barbell Push-ups

4.) Lateral Raises

5.) Upright Rows

5.) Dumbbell Shoulder Press

6.) Calf Raise

6.) Barbell Squat on Smith Machine

7.) Body-weight Squat

7.) High Knees (30 secs)

8.) Leg Press

8.) Weighted Step-ups

Perform these exercises:

• 3 sets with 12 repetitions each.
• 15 second rest in between each set.
• This is a circuit, therefore, you will perform two exercises as one set