Pair One: Dumbbell Goblet Squat + Dumbbell Floor Press
Pair Two: Dumbbell Walking Lunge + Side Bridge
Pair Three: Dumbbell Farmer’s Carry + Wall Press Flutter Kicks
Round 1: Use heavy dumbbells (say, 20’s or 30’s if you're used to 10's), and perform five reps of each exercise (five per side for unilateral moves). Hold the side bridge for five seconds and the wall press flutter kick for 10 seconds.
Round 2: Perform the same circuit, but decrease the resistance for each dumbbell exercise, and complete 10 reps of each exercise (10 per side in all cases but the squat). Your focus? Moving the weight explosively. Hold the side bridge for 10 seconds and the wall press flutter kick for 20.
Round 3: Perform the same circuit, but this time, lose the weights and work with just your body. Do 22 reps of each exercise, completing them as quickly as possible (but never skimping on range of motion—for example, your knee should still almost touch the floor in your lunge). If you’re doing well on time, add a third set to each exercise. Hold the side bridge for 22 seconds, the wall press flutter kick for 30, and enjoy a basic walk for the farmer’s carry.