3 Rounds:
1 minute per exercise
Goblet Squat to Press
Bent Over Row
Reverse Lunge
Standing Hamstring Curls
Elevated Mountain Climbers

Equipment Needed:
Dumbbells
Bench
Band (looped)

4 Rounds:
40 seconds on, 20 seconds off
Kneeling Hammer Curl to Kneeling Squat
Deadlift to Upright Row
Lunge to Squat
Elevated Chest Fly to Tricep Press

Equipment Needed:
Dumbbells
Bench
Band (optional)

4 Rounds:
40 seconds on, 20 seconds rest
Glute Bridge Walk Out
Side Plank to Clamshell
Alternating Single Leg Raise + DB Overhead Pullover
DB Axe Chop in Kneeling

Equipment Needed:
Yoga Mat
Dumbbells
Band (optional)