'TOTAL BODY CIRCUIT  This workout will deliver great results while providing a lot of room for continuous challenge. It\'s all about progressive overload, doing a little more a little better each workout. The baseline circuit includes 6 exercises that will immediately challenge your muscles and endurance. Four additional *upgrades* can be added (one at a time, or all at a time) to increase metabolic demand and cardiovascular intensity. All you need is a set of medium dumbbells and some floor space. Strive to complete the entire circuit, 12 repetitions each exercise, without resting.  Take 45 seconds upon completion. Get some water, give yourself a pep talk, and repeat 2 more times.  1. SIDE LUNGE WITH BICEP CURL AND OVERHEAD PRESS  Start with your feet together and dumbbells at shoulder level. As you step out to side lunge, bring the weights down to straddle your flexed knee. As you step back to the center, curl dumbbells and rotate to a shoulder press. Continue this same movement as you alternate sides for a total of 12 repetitions. This exercise can be progressed by adding balance.  *UPGRADE 1: SKATER HOPS  Start with one leg crossed behind the other, keeping your foot off the floor. Push off of your standing leg as you jump to the opposite side, stabilize, and repeat for a total of 12 per side. Challenge yourself with increasing lateral distance and/or speed of your movement.  2. ALTERNATING BENT OVER ROW  Start with your feet shoulder width in bend position. One arm with start straight down while the other will be pulled back (dumbbell close to your torso). Switch dumbbell positions at the same time for a total of 12 times on each. This exercise can be progressed by performance in a single leg stork stance position.  *UPGRADE 2: ROTATING SQUAT JUMPS  Start down in a squat. As you jump up turn ¼ to the right and land in a squat. Repeat this for a total of 6 jumps and then change directions. Challenge yourself with jump height and/or speed.  3. LUNGE AND KICK  Start down in a lunge position. As you come up from your lunge, bring the back leg up to a front kick. Repeat for a total of 12 repetitions then change leg position. Challenge yourself with additional weight by holding onto 1 or both dumbbells at your side or shoulder height.  *UPGRADE 3: LUNGE JUMPS  Start down in a lunge position. As you jump up, switch legs and land in a lunge on the opposite leg. Repeat for a total of 12 jumps. Challenge yourself with jump height and/or speed.  4. SIDE PLANK WITH HIP DIP  Start in a straight arm plank position as if you were starting a pushup. Bring one arm up towards the ceiling as you rotate. Once in a side plank, drop your hip down to hover the floor and push back up to the ceiling. Return to start position and repeat on the other side for a total of 12 repetitions. Challenge yourself by adding a pushup every time you\'re in start position.  *UPGRADE 4: MOUNTAIN CLIMBERS  Stay in your straight arm plank and lock your upper body. Bend one knee as you bring that foot closer to you. Switch leg positions at the same time for a total of 12 on each leg. Start slow and challenge yourself with faster movement.  5. SKULL CRUSHERS  Lay down on your back with your feet off the floor and knees bent at 90 degree angle. Keep your lower back in contact with the floor at all time. Start with the weights straight up, shoulder joint forming a 90 degree angle, and palms facing each other. Bring the weights down by flexing at the elbow joint only. Strive to lower the dumbbells along the sides of your ears. Repeat this movement for a total of 12 repetitions. Challenge yourself with alternating foot drops along with the crushers.  6. OBLIQUE TWISTERS  Start in a sitting position, knees in line with your hips, and heels touching the floor lightly. Hold one dumbbell in both hands and lean back at about a 45 degree angle. Keep your belly button pulled in and down to your spine as you twist the dumbbell to the outside of your torso. Twist to the other side and complete 12 for each. Challenge yourself by keeping your heels off the floor and/or adding a light toss of the dumbbell.' 

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