We’re going to start with dumbbell forward lunges in workout 4 of the 12-Minute Fat Loss workout program.

So, with dumbbells at your side, lunge forward, drop your hips straight down, and then drive up off that front heel to the start position. You will alternate sides for this exercise.

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From that exercise, you will then move right into a dumbbell push press. To get in position for this exercise, you will place the dumbbells at shoulder height facing outward. You can probably use the same weight as you used for the lunge exercise so as to not need to switch dumbbells. Next, you will squat down a little bit and then drive the dumbbells up overhead. Bring them down, and repeat.

After you have finished that exercise, you will either do a dumbbell row or if you have a bar at home, then you can do inverted rows.

For the dumbbell row, place one knee and one hand on the bench, keep your back nice and flat and then row the dumbbell up to your abdomen.

In the case of inverted rows, grab the bar with an overhand grip with hands slightly wider than shoulder width a part, and then row your chest up to the bar.

So, go through those 3 exercises in circuit fashion as many times as you can in 12 minutes and that’s it!
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This workout is another total body, 3-exercise workout. You’ll start out this mini circuit with a dumbbell squat. So, for this exercise, grab a set of dumbbells and place them at your sides. Next, push your hips back and squat down, then drive up. However, as you come up, you will do a bicep curl into an overhead press. Repeat.

Once you’re done that exercise, move immediately into a T-push up. So, go down into a regular push up position, and then as you come up, swing one arm out and rotate out so that your arm is perpendicular to the ground. Bring your arm down, do a push up, and then repeat for the other side.

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After that exercise you’ll do a series of burpees. So, go down, kick your legs out, do a push up, jump up, and then repeat that for 30 seconds.

That’s it for the mini-circuit, so you can take a rest, and then repeat that as many times as you can in 12 minutes.

Visit Turbulence Training to get your FREE sample fat burning workout. Click here to get started:
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