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!