CIRCUIT #1 “Modified Fight on Fridays” 30 Sprawls 30 Push-ups 30 Situps 30 Air squats X3 CIRCUIT #2 “Ab Crusher” 10 Knees to Elbows 10 Dumbbell floor wipers (make ’em heavy) 10 Medicine Ball slams (as hard as you can, but watch your face on the rebound) 5 – each side – 1 arm press suspended Kettlebell or Dumbbell Rinse and repeat circuit CIRCUIT #3 Run at least five flights of stairs two times Do five Burpees or jumps at the top & the bottom 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.