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Peregrine Falcon

Fitness Workouts  Dumbbell Workouts (30 Minutes or Less)  Peregrine Falcon

Difficulty: Time: Equipment:
Intermediate 30 Minutes or Less Bodyweight
Dumbbell

Complete three rounds of each circuit, working for 30 seconds and resting for 30 seconds, before moving onto the next one. Take additional rest as needed, but try to take it between rounds and circuits.

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Circuit #1:

Exercise: Work/Rest Ratio: Rounds:
Bulgarain Split-Squat (Right) 30:30 3
Bulgarain Split-Squat (Left) 30:30 3
Renegade Row 30:30 3
Lying Leg Raise 30:30 3

Circuit #2:

Exercise: Work/Rest Ratio: Rounds:
One-Arm Shoulder Press (Right) 30:30 3
One-Arm Shoulder Press (Left) 30:30 3
Dumbbell Goblet Squat 30:30 3
Oblique Heel Tap 30:30 3
Download Printable PDF of this Workout

Like this workout? How about one of these for next time…

Difficulty: Beginner

Set a stopwatch and complete the prescribed number of repetitions of each exercise on the minute, every minute. Complete 5 rounds (or minutes) of each circuit before moving onto the next one. Take as much time as needed to rest between rounds and sit out rounds whenever necessary.

Click here to view: the workout | downloadable PDF

Difficulty: Advanced

Complete eight rounds of each circuit, performing the prescribed number of reps for each exercise, before moving onto the next. Take additional rest as needed, but try to take it between rounds and circuits.

Click here to view: the workout | downloadable PDF