Total Body Circuit Dumbbell or Kettlebell Workout

Here's a total-body circuit workout with not much equipment used. Just dumbbells or kettlebells and you're ready for some nice burn. Do 3-5 sets. Rest for 1-2 minutes after finishing the whole circuit. You may rest for 30 seconds in between exercises.

1. Goblet Squat with Shoulder Press. Goblet squats are great for toning and sculpting your butt and abdominal muscles. Combining it with shoulder press, you're hitting not just the lower part of your body but your upper part as well.

Hold a dumbbell or kettlebell with two hands close to your chest while standing upright, feet on shoulder width. Slowly squat down until your hamstrings are on your calves. Keep your back straight, chest and head up. Pause a little when you hit the bottom position, using your elbows to push your knees out. As you ascent, explode upwards by pressing the dumbbell overhead. If you're a beginner, use lighter weights. Do 8-10 reps.

2. Walking Lunges. This type  takes any lunge exercises a step further. It may not be the most popular but it's effective to strengthening your quads, glutes, hamstrings, hips and core as well. You can perform this anywhere and by holding weights, it elevates the intensity.

Start by standing straight with feet in hip distance apart, holding a lighter to moderate-weight dumbbell (or you may start with no weights at all if you're a beginner then add weights later on as you progress). Drop down to a lunge, make sure both knees are in 90 degree angle and forwarded leg not go over your toes. Thigh of your forwarded leg should also be parallel to the ground. Step together then switch legs. Stop for a moment when you reach the starting position to keep yourself in right form. Continue to walk through as far as you can go or perform 8-10 reps.

If you have a knee injury, or experience pain in any of the joints, it's best to stop and not to perform this exercise. Consult your doctor.

3. Single-arm bent over row. This exercise targets your back. Start by placing your left knee and hand on a bench. Hold the dumbbell or kettlebell in your right hand at arm's length, elbow slightly bent, keep right leg straight, maintain a straight back and neutral spine. Don't let your head go up or too far down. Pull the dumbbell or kettlebell up to your rib cage level then slowly lower it back to start. Depending on your preference, you may start with right knee and hand placed on the bench. Do 8-10 reps. After finishing the reps, go to the other side. Inhale on the way down, exhale when going up.

4. Dumbbell Chest press. Lie down on the bench. Knees bent, feet flat on the floor and your back flat on the bench. Don't arch your back. Engage your core muscles. Hold dumbbells slightly above chest level, elbows out and palms facing forward. Inhale. Exhale when you gradually push the weights up. Don't lock or hyper extend your elbows. Pause a second, then slowly go down to the starting position while breathing in. Do it in a nice controlled movement. Select a weight that you can lift with right form. Do 8-10 reps.