CIRCUIT #1 20 Push-ups (Off-set or Spiderman ) 20 Squat Jumps 10 – each side – 1 arm 1 leg rows (dumbbells) 10 – each side – Walking Lunges (20 lb dumbbell) 10 Pull-ups (any type) 10 – each side – Cable Lifting (80 lbs) X2 CIRCUIT #2 30 seconds each station Medicine ball Thrusters Clean Thrusters (dumbbells) Lower Russian Twists Upper Russian Twists (25 lb plate) Nose to Ground hold X2 CIRCUIT #3 30 seconds each station Wall Sit Mountain Climbers Physioball Lateral Rolls Side Pillar Bridge (alternate sides) Kettlebell Swings Alligator Walk X2 CIRCUIT #4 All together (many rounds as we can do as fast as possible) 5 Push ups (Psycho or Spiderman) 6 Dips 7 Burpees 8 Box Jumps 9 Air Squats 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.