Try this workout for this week. Use weights that allow you to perform the number of reps recommended, at least on the first round. Its alright if you can’t do the same number of reps on the second or third round, just go for as many as you can.
Repeat for 3 rounds:
- Lunge Press – 18 reps (9 each leg) Use either one or two dumbbells, your choice
- Stiff Leg Deadlift – 15 reps
- Dumbbell Bench Press – 12-15 reps
- Pullups (Use Weighted Machine to help) – 12 reps
- Bicycles – 15 reps each side
- Mountain Climbers – 10 reps each leg
Have about 10 seconds rest between each exercise, and 1-2 minutes rest between each round. Do this for 3 alternating days, such as Monday, Wednesday, Friday. If it feels too easy one day, increase the weights, the number of reps, or the amount of rest between each round/exercise. If its too hard, do the opposite. Again, these are for beginners; I’ll be putting up higher intensity workouts later, or feel free to message me if there are any specific requests!