CIRCUIT #1 25 Air Squats (or Hindu Squats) 25 Push-ups (any type) 20 Pull-ups 20 1 Arm 1 Leg Curls 25 lb dumbbell 10 Glute Ham Sit-ups 25 Box Jumps 25 Jab Reverses with 5 lb dumbbells 25 Air Squats (or Hindu Squats) 20 Arm Raises 15 lb dumbbell 5 Burpee Pull-ups 20 Pull-ups 15 Burpees (any style) 20 Thrusters 25 lb dumbbells 10 Split Squat Jumps 10 Push-up Rows 20 lb dumbbells 25 Leg Lifts CIRCUIT #2 Run 12 flights of stairs with 10 lb dumbbells in farmer carry This website is for recreational use only. Kemme Fitness is merely the title of the blog run by Pete Kemme. Pete Kemme is not a licensed physical therapist or physician and has no certifications related to fitness. See either a physician or physical therapist prior to doing any exercise. None of the material on this blog is a recommendation. Pete Kemme is simply sharing what he does and has learned about fitness. If you perform any of the exercises listed on this blog, you are doing so at your own risk.