This total body workout fires the lower body, upper body, core, and raises the heart rate. In this workout we are using a bench or an elevated surface as well as weights to amp up some of our moves. 11 different moves each hitting different muscles and muscle groups makes up this workout. Charlotte goes through this sequence 2 times, however more rounds can be added for a larger workout. We start off with squat throws, then add the bench in for some lunges and lunge kicks. Our upper body gets targeted with a chest press, chest fly, and a skull crushers all on the bench. We raise the heart rate with farmers walks and bench hops and finally finish off with a row and bicycles on the bench. To lighten this workout, you can use a light weight or no weights at all and shorten the amount of each exercise. The equipment used is one bench, two sets of dumbbells, and one optional mat, Charlotte is using a 15lb set of dumbbells and 10lb set of dumbbells. Get your equipment ready and let's go!