Tuesday Do each exercise for 45 seconds followed by a 15-second rest between exercises. Complete four total reps of each circuit, taking a 2-minute rest between them. Circuit 1 Reverse lunge Side plank Push-ups Circuit 2 Step-ups Bent-over row: Use household items like water jugs if you don't have dumbbells for an added resistance. Hollow hold Circuit 3 Wall sit Biceps curl: Use household items like water jugs if you don't have dumbbells for an added resistance. Lying leg raise with hip thrust: You can do this on the floor, keeping hands on the small of your back. Cardio Circuit Stair Sprints: 3 to 8 stair sprints for 10 to 20 seconds with a 1-minute rest between sprints. Image Source: POPSUGAR Photography