:30 seconds on :15 seconds for each exercise x 3 times through each circuit Circuit 1 Kettelbell High Pulls Airdyne bike Inverted Row Circuit #2 DB Incline Press​ DB Fly Tricep Pressdown​ Circuit 3 Kettelbell Swing​ Box Jump Squats Wall Ball Circuit #4​ Walking Lunge​ Bicycle's (abs) Boxing The Finisher​ Thruster​ Squats Burpees #Workouts

Core-Cardio-Metabolic-Core-Cardio (section 1) C - 50 Straight Leg Crunches C - Treadmill TABATA :15/:15 x 8 M - (10 Body Weight Squats + 10 Toe Raises + 5 Squat Jumps) x 2 C - 20 MB V-Ups C - (15 Jumping Jacks + 15 Mountain Climbers + 3 Burpees) x 3 Core-Cardio-Metabolic-Core-Cardio (section 1) C - Plank (rock the hips) x 60sec C - Jump Rope :30/:30 x 3 M - (5 lunges ea + 5 Pop Lunge ea + 5 Single Leg Hops) x 2 C - Decline Crunch w/ weight x 20 C - (5 Wall Ball + Sprint d/b)

Warm-up 5:00 minute airdyne or row at medium pace Part #1 Cardio: 50 Jump Rope 150m Rowing :60 sec Treadmill run (med/fast pace) Part #2 Dumbbell Group: (:30 seconds each exercise) DB Thrusters, Bicep Curl, Lunge & Front Raise, Squat & Side Raise, Bent Over Row, Front Lunge & Toe Touch, Shoulder Press, DB Bench Press, DB Flys, Ab Crunch Part #3 Agility Circuit: Ladder drills, Hurdle over & unders, Box Step-ups #Fitness #Workouts