Beginner Option

Full Body (1-2 minutes rest between sets):
1. Seated Dumbbell Shoulder Press (Shoulders) (2 sets of 10-12 reps)
2. Flat Dumbbell Bench Press (Chest) (2 sets of 10-12 reps)
3. Bent Over Dumbbell Row (Back) (2 sets of 10-12 reps)
4. Standing Dumbbell Curls (Biceps) (2 sets of 10-12 reps)
5. Triceps Pushdown using rope attachment (Triceps) (2 sets of 10-12 reps)
6. Dumbbell Walking Lunges (Legs) (2 sets of 10-12 reps)

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 2 times):
Decline Sit Ups (10 reps) + Air Bike (20 reps) + Chair Leg Raise (10 reps)

BPM HIIT Cardio (for time: perform 5 rounds; rest as little as possible between rounds):
Pushups (10 reps) + Air Squats (10 reps) + Burpees (10 reps) + Air Squats (10 reps)

Notes:
*Click on a specific exercise to view video demonstration