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Be sure to warm up for 5-10 minutes by walking, cycling, rowing, elliptical or using a stepmill.

Perform each exercise for 30 seconds or up to 1 minute and repeat the entire circuit 3-5 times.

Kettlebell Swings - 10-25 lbs. KB

Rowing or stair running

Bench Press an Olympic Bar - (may sub stability ball and 15-20 lbs. body bar)

Step Ups & Overs - Step with 2-4 Risers, step 1 foot up on top, hop to switch feet then step down on opposite side

Wall Squats with Medicine Ball -  press 10-15 lbs. MB overhead

Work a speed bag or shadowbox w/repeated upper cuts

Repeat 3-5 times

For your cool down, walk and stretch for 5-10 minutes.

Hit the Showers!

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