5-Minute Warm-Up Routine
- Jumping Jacks – 1 minute
- Arm Circles – 1 minute (30 seconds forward, 30 seconds backward)
- High Knees – 1 minute
- Bodyweight Squats – 1 minute
- Leg Swings – 1 minute
Workout Routine
Perform 3 sets for each circuit and rest up to 1 minute between each set. Use light to moderate dumbbells (3-10 lbs) depending on your fitness level.
Circuit 1:
- 10 Dumbbell Squat Press
- 10 Alternating Dumbbell Lunges
- 10 Dumbbell Bent-Over Rows
Circuit 2:
- 20 Dumbbell Russian Twists
- 10 Dumbbell Deadlifts
- 20 Dumbbell Punches (10 each arm
Circuit 3:
- 10 Dumbbell Front Raises
- 20 Dumbbell Side-to-Side Hops
- 10 Dumbbell Tricep Extensions
Circuit 4:
- 20 Dumbbell Mountain Climbers (10 each leg)
- 10 Dumbbell Overhead Press
- 20 Dumbbell Jumping Jacks
.
Cool Down (5 minutes):
- Child’s Pose – 1 minute
- Cat-Cow Stretch – 1 minute
- Seated Forward Bend – 1 minute
- Standing Quad Stretch – 1 minute (30 seconds each leg)
- Standing Hamstring Stretch – 1 minute
Tips
- Hydrate: Drink water before, during, and after your workout.
- Form: Focus on proper form to prevent injury and maximize effectiveness.
- Modification: Modify exercises as needed to match your fitness level.