CIRCUIT #1 5 Dive Bombers 5 Thrusters (45 lb dumbbells) 10 Close Grip Push-ups 5 Goblet Squats (use 1 of the above dumbbells) X4 30 seconds rest (or more if needed) in between rounds CIRCUIT #2 RULES: -do cluster as fast as you can (seriously, try to push yourself) -rest 20 seconds in between clusters (the key here is the short rest period) -rest 1 minute or more between rounds of clusters -do as many rounds as you can before times runs out (30-40 minutes total including Circuit #1) BONUS: -pick a cluster to discard (you can change which one each round if you so choose to) Cluster #1: 3 Pull-ups/10 Air Squats Cluster #2: 3 Dips/10 Kettlebell Swings Cluster #3: 3 Psycho Push-ups/10 Spider Sprints Cluster #4: 3 Sit-up Stand-up Tuck Jumps/10 Pike Push-ups Cluster #5: 3 Burpees/10 Squat Jumps 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.