The goblet squat has gained popularity in recent years ... cardiovascular benefits when using a dumbbell. The single-arm dumbbell swing offers more core activation than the standard two-arm ...

How to use this list: Perform 6 to 8 reps of each exercise (per side for the dumbbell swing, step-up, and Bulgarian split squat), resting up to 3 minutes between sets. Repeat the full circuit 4 times.

Five more seconds. Then we're onto the dumbbell swing-through. Last one. Put one of the dumbbells down. Grab it at the end. Squat down. Slowly raise it up. And remember, it should raise up from ...

We started off with a demonstration of the workout. Coach Steven began throwing out terms like "dumbbell swing," "goblet squat" and "medicine ball burpee," while I went through the appropriate ...