Things to remember:
1.  One circuit consists with these 5 moves. So to finish a 30 minutes work out you need to finish two circuits.
2.  You’ll need a pair of 3/2 to 10/pound dumbbells. Start with 3 pounds and work up to 10.
3.  You’ll work your heart, biceps, shoulders, arms, chest, back, legs, obliques and abs.

Move 1: Cross over lunges with rows

Stand with feet shoulder with apart. Hold arms perpendicular to your chest with palms up. Contract your abs.

Inhale and step back so you’re right foot crosses behind your left as you bend your knees. At the same time, squeeze shoulder blades together pulling dumbbells back so that your elbows point behind you. Exhale and return to starting position. Repeat on your left side. Do 15 lunges on each side.

Move 2: Power Squats
Stand on your hands on your hips and feet turned out a bit wider than shoulder with apart. Bend your knees and squat down; your but should stick out slightly make sure you keep your knees directly above your heels they shouldn’t go beyond your toes.

Explode into a big jump up, clicking your heels together do 15 of this squat jumps and quick succession.

Move 3: Standing Crunches
Stand with feet, shoulder with apart, arms bent in front of you with hands fists and palms facing you like a boxers guarding stands. Lift your left knee up as you twist your upper body and press your elbows down to meet it.

Repeat, lifting your knee up this time and twisting to the right. Alternate sides and continue this move until your feel abs burn. At least 15 crunches on each side.

Move 4: Pile Squats with Flies
Stand with knees slightly bent and feet shoulder with apart; feet should b slightly turned out. Holding weights reach your arm out to your sides with palms forward.

Bend your knees and does a squat but your but should stick out a bit. Keep body weight on your heels, not your toes. As you squat bring your arms together and turn your palms up. Make sure knees are directly above heels. Do 15 reps.

Move 5: Reverse lunges with arm raises
Holding weights at your sides, stand with feet, shoulder with apart and body weight on your heels, abs type. Inhale and step back with your left foot into lunges. Knee shouldn’t touch the floor. As you lower yourself, lift arms in front of you, keeping palms down.

Exhale, stand up, and then step back with the right foot and lunges. This time, extend your arms out your sides’ alternate legs and arm position until you’ve done 10 on each side.