Flow

This workout requires very little equipment. Use 1 pair of DBs or even a single DB. Perform the lateral step overs on a low box, stepping ontop and then off with both feet each rep. Option to hold both weights in each hand in farmer carry position or a single weight in a suitcase carry (switching hands half way through set). If you are looking for a more challenging version, bring one or both DBs up to the shoulders throughout these step overs.

For the curl to press, alternate arms. Option to do all 10 on one side and then the other if using 1 DB. Goblet squats use one DBs but if looking for more shoulder intensive, heavier option, keep weights at shoulders for the squats as well. Finish the round with 2 minutes of cardio.

Start over but dropping reps to 15 for the next round. Then repeat at 10 reps and finally 5. Always perform 2 minutes of cardio after each round.