Do each move in the first circuit for the prescribed number of reps or amount of time. Repeat each circuit 3 times through, without rest, before moving on to the next. In between circuits, Stokes suggests jumping rope, jumping jacks, or jogging in place for 90 seconds to 2 minutes to keep your muscles revved.
You can do this workout anywhere—all you need is a set of dumbbells. (Start with 5-pound weights, working up to 10-pounders, Stokes suggests.) See descriptions of the moves below, and check out the full routine in a printable (and pinnable) graphic below.