30 min. Full Body Strength, Power, & Abs Training

This 30‑minute full‑body strength, power, and abs workout builds muscle, burns fat, and strengthens the core. It consists of seven rounds, each featuring a unilateral strength exercise, a power‑cardio move, and an ab exercise. The routine uses dumbbells and a mat, with 45‑second work intervals and 15‑second rests, and 30‑second breaks between rounds. The session is designed to be done with a friend and ends with a stretch.