CIRCUIT #1 21 reps, 15 reps, 9 reps Ring Push-ups Thrusters (with dumbbells) Over Head Squats Virtual Shoveling (70 lb barbell) CIRCUIT #2 10 reps, 8 reps, 6 reps Burpees Medicine Ball Sit-up Stand-up Slams CIRCUIT #3 Tabatas (8 rounds 20 sec/10 sec) Pick 2 of following: Ring Push-ups Sit-ups on or off a physioball Off-set Push-ups Medcine Ball Sit-up chest push (2 people) or V-Sit Twist (1 person) Air Squats Dips on Physioball CIRCUIT#4 Treadmill – 3 min warm up 30 sec Sprint 1 min run at 70% heatrate 10 Push-ups 1 min 70% at 70% heartrate X3 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.