Focus: Legs & Glutes + Cardio & Core
Equipment: one heavy dumbbell & a bench

1. Bench Goblet Squats - 12 reps
2. Bench Broad Jump Squat Combo - 8-10 reps
3. Bridge to Crunch Combo - 12 reps
4. Basic Crunches - 10-12 reps

Perform entire circuit 3 times