Friday: Total-Body Conditioning Complete three to four sets of the following circuit. Take little to no rest in between each exercise and three minutes of rest in between sets. If you're a beginner, use your bodyweight when applicable or 3- to 5-kilogram dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps. Mountain Climber: 30 seconds Reverse Lunge With a Knee Drive: 12 reps on each leg Burpee With a Tuck Jump: 10 reps Dumbbell Squat, Curl, and Press: 15 reps Image Source: POPSUGAR Photography / Matthew Kelly