This workout mixed some plyometrics with circuit training. I had stations set up so that I kept moving from one exercise to the other (this really gets your heart rate up). I started with 30 box jumps, then 30 kettle ball swings (15 lbs), then 30 arm raises with free weights (for rear delts/shoulders), and then 30 pushups with my feet on the medicine ball. Try to get through this as quick as possible and repeat the routine 3X. Then I used the pulley/cables for biceps, triceps and back. I ended with 100 crunches and 50 pullups. Lastly, I did 30 minutes on the treadmill at a 12% incline at 4.0 speed. Don't forget to stretch!
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