Strength & conditioning workout here that only requires 1 dumbbell for convenience. Your strength based exercise will be nice and controlled to ensure strength development and then the conditioning exercise is to ensure that heart rate gets nice and high. The conditioning exercises reflect the strength work being done, so they will tougher as the body-part will already be fatigued. You will complete 3 rounds of this circuit. The odd numbers (A1/A3/A5/A7) are always 60 seconds of work, the evens (A2/A4/A6) will increase each round from 30s to 45s to 60s.