File this workout under the simple but deadly category. Collectively, these 3 routines were a game-changer for developing my lower body, shredding fat, and improving cardio conditioning. And though they are more lower body-intensive, the holding positions hammer your upper body, especially the shoulders, arms, and abs. Start with a 10-20 pound dumbbell for parts 1 & 2 and a 25-50 pound dumbbell for part 3.

Part 1- Continuous Alternating Stepups: 10 Minutes

Minute 1: 1-Arm Alternating Stepups- Left Hand
Minute 2: 1-Arm Alternating Stepups- Right Hand

Repeat for 10 straight minutes

Part 2- Continuous Alternating Lunges: 10 Minutes

Minute 1: 1-Arm Alternating Lunges- Left Hand
Minute 2: 1-Arm Alternating Lunges- Right Hand

Repeat for 10 straight minutes

Part 3- EMOM Goblet Squats: 10 Minutes

- Do 10 reps EMOM (every minute on the minute)
- After completing 10 reps, rest the remainder of each minute
- Perform 10 total rounds
- Once you can do 10 reps in all 10 rounds, bump the weight up 2.5-5 pounds
- If you don’t have access to heavier weights, just add 1 rep/round