I’ve created a well-rounded 45-minute workout that combines cardio, strength, and bodyweight exercises. You’ll only need a set of dumbbells and enough space to move around in your driveway.

Warm-up (5 minutes):

• Light jogging in place for 1 minute
• Arm circles forward and backward (30 seconds)
• High knees (30 seconds)
• Jumping jacks (30 seconds)
• Bodyweight squats (30 seconds)
• Walking lunges back and forth (1 minute)
• Mountain climbers (30 seconds)
• Hip circles and shoulder rolls (30 seconds)

Thang  1:

Circuit Training (20 minutes)

Round 1 – Lower Body: 45 seconds on 15 seconds rest of each exercise; complete 2 rounds with 1 min rest between each

• Dumbbell goblet squats
• Alternating reverse lunges
• Lateral bounds
• Dumbbell Romanian deadlifts

Round 2 – Upper Body: 45 seconds on 15 seconds rest of each exercise; complete 2 rounds with 1 min rest between each

• Dumbbell push press
• Dumbbell rows
• Diamond push-ups
• Burpees

Thang 2:

AMRAP Challenges (15 minutes)
Complete 5 rounds of 2-minute AMRAPs with 1-minute rest between each:

AMRAP 1: “Push & Jump”

• 5 push-ups
• 10 jump squats

AMRAP 2: “Core Crusher”

• 10 mountain climbers (each leg)
• 5 plank shoulder taps (each side)

AMRAP 3: “Dumbbell Combo”

• 5 dumbbell cleans
• 10 alternating dumbbell rows

AMRAP 4: “Quick Blast”

• 5 burpees
• 15 high knees (each leg)

AMRAP 5: “Strong Finish”

• 10 dumbbell thrusters
• 5 jumping lunges (each leg)

Cool-down (5 minutes):

• Walking in place (1 minute)
• Quad stretches (1 minute)
• Hamstring stretches (1 minute)
• Upper body stretches (1 minute)
• Deep breathing (1 minute)