CIRCUIT #1 21 reps, 15 reps, 9 reps Dead Lifts (moderate weight) Any style Pull-ups Kettlebell Swings CIRCUIT #2 30 seconds each exercise Quad Squats Muslim Prays or Brazilian Crunch 1 leg Kettlebell Crunch X2 CIRCUIT #3 30 seconds each exercise Twist Push-ups Burpees Bear Walk X2 CIRCUIT #4 Tabatas (8 rounds 20 sec/10sec) Air Squats Dips on Physioball 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.