Allow 60-90 seconds rest between circuits. Aim for little to no rest between exercises during the circuit. If you’re a beginner, take breaks as needed.

challenger: add the following in between circuits.
30 seconds burpees, 15 second rest, 30 seconds sit ups. repeat 2-3 times.

Half burpee

Half burpee. Complete 10 reps.

Start in the high plank position with your hands under your shoulders and your feet behind you about shoulder-width apart. Then jump both feet up and outside your hands so your in a squat position. For an added challenge, lift your hands off the ground simultaneously when you jump your feet forward. Maintain a tight core and neutral spine throughout the movement.

Canadian rows

Canadian rows. Complete 10-12 reps, Left-right.

Begin in a plank position with your feet behind you and your palms planted firmly on a bench in front of you, shoulder width apart with dumbbells in both hands with grip facing your body. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Keep your head aligned with your spine and perform a row with each arm keeping your elbow close to your body.

High low chest fly

High low chest fly. Complete 12-15 reps.
at-home alternative: dumbbell chest fly.

Start with two pulleys set in a high position with handle attachments and have your palms facing forward in a split stance. Brace your core muscles. Your upper arms should be at an angle slightly higher than shoulder height away from your sides. Using your upper chest to pull your arms up and in, pull the handles down and together so that they come together at shoulder level or slightly higher. The path of the cables will draw a V. You can use light dumbbells as an alternative with the same range of motion.

Mountain climbers on med ball

Mountain climbers on med ball. complete 20 reps.
modification: palms on floor.

In a plank position, brace your core with your hands placed on a medicine ball directly underneath your shoulders. You can also modify this by placing your palms on the ground directly beneath your shoulders. Flex your left hip, bringing your left thigh to your chest. Lift your right knee off the ground, fully extending your right leg behind you, with your toes pointing towards your shins, heel up. Stiffen your abdominal muscles to stabilize your spine, then pull your shoulders down and back. Keeping your hands firmly on the medicine ball, abs engaged and shoulder strong, simultaneously switch leg positions.

Pushups on incline

Pushups on incline. complete 10 reps.

Begin in a plank position with your feet behind you and your palms planted firmly on a bench in front of you, shoulder width apart with fingers facing forward with your body in a plank position. Stiffen your torso by contracting your core/abdominal muscles, your glute and quadriceps muscles and align your head with your spine. Lower your body toward the bench, keeping your head aligned with your spine, with your elbows flaring outward until your chest or chin touches the floor. To modify, drop to your knees.  

Underhand chest fly

Underhand chest fly. complete 12-15 reps.
at-home alternative: use dumbbell.

Grip a barbell with palms down so that the wrists, elbows, and shoulders are in a straight line. Lift the bar from the rack, bend forward at the hips, and keep the back straight with a slight bend in the knees. Lower the bar towards the floor until the elbows are completely straight, and keep the back flat as the bar is pulled towards the belly button. Then slowly lower the bar to the starting position and repeat.

Cable Front lateral pull downs

Cable lateral pull downs. complete 12-15 reps.
at-home alternative: Renegade rows.

You will start by grabbing the wide bar or handles from the top pulley of a cable machine and using a wider than shoulder-width palms down grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in. Repeat for the recommended amount of repetitions.

single arm lateral pull downs

single arm lateral pull downs. Complete 12-15 reps, left-right.
at-home alternative: single arm bent over rows.

Position yourself on your knees in front of an adjustable cable machine with a handle grip positioned at a high setting. Grab the handle with one hand with an overhand grip, your arm fully extended and position yourself on your knees. Brace your abdominal muscles to protect your spine. Pull shoulders back and down and attempt to hold this position throughout the exercise. Slowly exhale and initiate the downward pull by first depressing your scapulae, then pulling the handle downward in a motion that drives your elbows directly down towards the floor, bringing your elbow towards the sides of your torso. Go back to starting position and repeat.

Supermans

Supermans. complete 20 reps.

Lie on your stomach on a mat with your legs extended, toes pointing away from your shins, arms extended overhead with palms facing each other. Relax your head to align it with your spine. Exhale, contract your abdominal and core muscles to stabilize your spine and slowly raise both legs a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly and return to your starting position.