This circuit combines farmer’s carries, step-ups, and a dumbbell plank drag to build full-body stability and endurance. By mixing in air squats for a conditioning push, you’ll hit every major muscle group while keeping your heart rate elevated. Whether you’re training at home or in the gym, this workout is simple, effective, and adaptable to any fitness level. Grab a pair of dumbbells and let’s get to work! Find all of our minimal equipment workouts here.

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Workout Description

Prior to the workout you’ll want to make sure you mark your farmer’s carry distance. You’ll likely need different dumbbell weights for these movements. Moderate to a heavy weight (30 to 45 pounds) for the Farmer’s Carry and Step-ups (20 to 35 pounds). Lighter weights for the plank dumbbell drags (10 to 20 pounds). At the start of the timer grab your heaviest set of dumbbells and complete a 100 ft Dumbbell Farmer’s Carry. Next complete 24 Dumbbell Box Step-ups (12 each leg). Then 20 Plank Dumbbell Drags (10 each arm). Finish the round with 25 air squats. Rest 90 seconds. Then complete the entire sequence 3 more times for a total of 4 rounds.

Equipment Needed

• Dumbbells
• Plyometric box

Modification Options

Beginner: 15 to 20 pound dumbbells for Farmer’s Carry, 10 to 20 pounds for Dumbbell Steps ups (or complete the step-ups using no weight), 5 to 10 pounds for Plank Dumbbell Drags (or simply hold plank for 45 seconds).

Advanced: 45 pound dumbbells for Farmer’s carry, 35 pounds for Dumbbell Steps ups, 15 to 30 pounds for Plank Dumbbell Drags.

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