10 Minute Dumbbell Circuit

Time Limit:
This workout circuit should take less than 10 minutes to complete.

Goal:
To go through the circuit twice resting only 20-30 seconds between exercises and a full 60 seconds between the 2 circuits.

Weight/Resistance:
Use a weight that you can do for 15-20 reps for the first set and then adjust a bit heavier to challenge you for 10 reps on the second set.

Exercise
1 Arm Clean and Press 1. Start by straddling the dumbell and grab it with one hand. 2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead. 3. Return to the starting position and repeat. Trainer's comments: Use a weight that you can do with good form for 15 reps each arm. On your second circuit do 10 reps moving up in weight accordingly.	Sets Reps 1 15 ea. 2 10 ea.
Standing Bent Over Row (dumbbell) 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight. Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB’s up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. Remember to keep back and head straight - hyperextension or flexion may cause injury Trainer's comments: Use a weight that you can do with good form for 15 reps. On your second circuit do 10 reps moving up in weight accordingly.	Sets Reps 1 15 2 10
DB curl with shoulder press 1. Start by holding the dumbells at your side with a neutral grip. 2. Curl the dumbells up to shoulder level and then proceed into a shoulder press. 3. Keep your abs tight throughout the movement. 4. Return to the starting position and repeat. Trainer's comments: Use a weight that you can do with good form for 15 reps. On your second circuit do 10 reps moving up in weight accordingly.	Sets Reps 1 15 2 10
Dynamic Lunge and Curl 1. Start by holding the dumbells at your side. 2. Lunge forward and down with your left foot. 3. As you stand up curl the dumbells up to shoulder height. Return to the starting position with the dumbells. 4. Repeat with the opposite leg until all recommended repetitions are completed. Trainer's comments: Alternate the legs for 20 reps on the first circuit set and 10 for the second circuit set.	Sets Reps 1 20 total 2 10 total