It’s been a while but here is a brand new Beginner Burn workout! All you need is a set of light-weight dumbbells.

Here’s how you’ll complete the workout: 

For each block, do all 3 pairs of exercises back to back. You’ll do each set for 2 rounds before moving to the next. Complete each exercise for 30 seconds of work followed by 10 seconds rest.
For example, Round 1:

Shoulder Press 30 sec/ Rest 10 sec
Bent-over Wide Row 30 sec/ Rest 10 sec
Repeat
Arnold Press 30 sec/ Rest 10 sec
Bent-over Mid Row 30 sec/ Rest 10 sec
Repeat
Bent-arm Lateral Raise 30 sec/ Rest 10 sec
Bent-over Straight Arm Pull 30 sec/ Rest 10 sec
Repeat
High Knees 1 min

Rest 2-3 minutes then move to the next block.

Here is a demo video. I forgot to include headings for each of the movements but they do go in order!

To make it more challenging: Use heavier dumbbells and/or try adding 1 minute of cardio after 2 rounds of each pair. Additionally, you can substitute cardio for burpees/sprints/rowing for an even tougher challenge.

To make it easier: Do only 1 round of each exercise pair and take more rest, either between rounds, sets or blocks of exercises.