Before beginning this routine, select 2 pairs of dumbbells: one that’s heavy for you and one that’s light. Perform all Circuit A exercises back to back with 2 minutes of rest between sets. Then, move on to Circuit B, again resting for 2 minutes between sets. You’ll use the heavier dumbbells for the first 2 exercises and the lighter dumbbells for the last 2 exercises in both circuits. If you’re totally new to working out, start by performing just 1 set of each exercise. Circuit A Exercise Sets Reps Muscles Worked Chest Press 1 to 3 10 Pectorals Single-Leg Deadlift 1 to 3 10 Low Back, Glutes, Hamstrings Renegade Row 1 to 3 10 Back, Shoulders, Biceps, Triceps Split Squat 1 to 3 10 Glutes, Quads Circuit B Exercise Sets Reps Muscles Worked Goblet Squat 1 to 3 10 Glutes, Quads One Arm Row 1 to 3 10 Shoulders, Biceps Shoulder Press 1 to 3 10 Chest, Triceps, Shoulders Power Clean 1 to 3 10 Core, Glutes, Low Back Chest Press With a dumbbell in each hand, lie on a bench with your legs bent, feet flat on the floor. Hold the dumbbells in a straight line a few inches above your chest and a few inches to the side. Push the weights toward the ceiling until your arms are fully extended above you. Slowly lower them back to the sides of your chest. Single-Leg Deadlift Begin in a standing position with a dumbbell in each hand, arms at your sides, palms facing your thighs. Balancing on your right leg, reach your left leg toward the wall behind you as you reach your right hand toward your right foot. Once the dumbbell reaches your ankle, squeeze your glutes and push into your right foot to raise your body back to the starting position. Perform 10 reps on each side. Renegade Row Place a pair of dumbbells on the ground about shoulder-width apart. Lower yourself into push-up position and grab the dumbells so that your weight is supported by them. Keep your feet slightly wider than hip-distance. Squeeze your core and raise the left dumbbell to the side of your chest, then lower it back to the floor. Perform 10 reps on each side. Split Squat Hold a dumbbell in each hand with your arms at your sides. Stand in front on a bench or coffee table and place the top of your left foot on top so that your left calf is parallel to the ground. Bend your knees until your right thigh is parallel to the floor. Before you back knee touches the ground, push back up into a standing position. Perform 10 reps on each side. Goblet Squat In a standing position, hold a single dumbell in both hands under your chin. You feet should be shoulder-width apart. Brace your core and lower yourself into a squat position, keeping your chest lifted. Push through your heels to stand back up. One-Arm Row Hold a dumbbell in your left hand. From a standing position, take a giant step forward with your right foot. Bend your right knee slightly and lean forward so that your torso forms a diagonal line with your left leg. Place your right hand on your right knee for balance. Allow your left arm to fully extend towards the ground. To perform the exercise, bend your left elbow and pull the dumbbell up to your chest. Slowly lower it towards the floor again. Perform 10 reps on each side. Shoulder Press In a standing position hold two dumbbells in a straight line across your shoulders, a few inches away from your body. Your palms should face your shoulders. One at a time, raise and lower them over your head, reversing the direction of the weight as your raise them so that your palms face outward. Your arm should be fully extended at the top of the move. Power Clean Begin in a standing position with your feet shoulder-width apart, holding a dumbbell in your right hand. Bending at the knees, squat down and reach the dumbell towards the floor between your legs. Then, push through your heels to drive the dumbell back to your shoulder as you straighten your legs again. Keep your core braced throughout the exercise. Perform 10 reps on each side.