Full workout below:

Group 1
- Bear Plank w/ Pushup & Hip Ext
- Updown w/ Reverse Lunge
- RDL w/ Row
- Lateral Skips

Group 2
- Squat w/ 3 Calf Raise @ botom
- High Plank Jack
- 1/2 Kneeling Towel Row
- Pushup HOLD w/ Toe Reach

Group 3
- Step taps  (standing twist crunch)
- Marching Bridge (squ...

**all movements can be done without dumbbells as well**
:45 on :15 rest
-Sumo squat + front raise
-Alternating reverse lunge + bicep curl or lateral raise
-Alternating DB row + modified push-up
-Glute bridge + calf raises
-Leg lifts + upper body crunch

:45 work :15 rest
6 movements, 4 times through.
-squat + overhead press
-lateral lunge + front raise
-bent over row
-glute bridge + chest press
-weighted crunch
-weighted oblique crunch

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