The Ultimate Total-Body Burn with Dumbbells and Cardio Blitz

Dynamic Warm-Up:

1. Jumping Jacks - 30 seconds

2. High Knees - 30 seconds

3. Butt Kicks - 30 seconds

4. Leg Swings - 10 swings on each leg

5. Arm Circles - 10 circles forward and backward

6. Inchworms - 10 reps

7. Lateral Lunges - 10 reps on each side

Strength Workout:

1. Goblet Squats - 3 sets of 12 reps

2. Dumbbell Bench Press - 3 sets of 12 reps

3. Dumbbell Rows - 3 sets of 12 reps

4. Overhead Press - 3 sets of 12 reps

5. Dumbbell Deadlifts - 3 sets of 12 reps

Cardio:

1. Jumping Jacks - 30 seconds

2. Burpees - 30 seconds

3. Mountain Climbers - 30 seconds

4. Jump Rope - 30 seconds

5. Rest - 30 seconds