Warm up first then go through whole circuit 4-6 times. Take no rests unless you absolutely have to. Take a long cool down and stretch afterwards
Exercise
Manual-Notes (if any)
Front Squat with 2 Kettlebells 1) Grasp kettleballs and hold them at chest level in front of you. 2) Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet. 4) Once thighs are parallel to floor, return to start position.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Scorpion 1. Get into a pushup position with your feet on a bench. 2. Raise your right knee towards your left shoulder as you rotate your hips up and to the left as far as you can. 3. Then reverse direction and rotate your hips up and to the right. Try to touch your right foot to the back of your left shoulder. You will not physically be able to do this. 4. That is one rep and continue for the prescribed repetitions and then repeat with the other leg.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10 each side
Burpees 1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground. 2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible. 3. Repeat for the required repetitions
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Kettlebell Clean/Shoulder Press with Squat 1. Start by holding kettlebells between your legs in a squatted position. 2. Forcefully stand up and pull the kettlebells to shoulder level. In one motion transition them on your arms to immediately proceed into a shoulder press. 3. Return kettlebells to shoulder level and complete a squat. 4. Return to the starting position and repeat for desired repetitions.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10 each side
Belly Blaster 1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes. 2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count. 3. Return to the starting and repeat for the prescribed number of repetitions.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
10
Double Kettlebell Swing 1. Place two kettlebells between your feet. Push back with your butt and bend your knees to get into the starting position. 2. Make sure that your back is flat and look straight ahead. Swing the kettlebells between your legs forcefully. 3. Quickly reverse the direction and drive though with your hips taking the kettlebells straight out to chest level. 4. Let the kettlebells swing back between your legs and repeat for the required repetitions.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
40
High Hurdle Jumps 1. Stand with feet slightly wider than hip width apart. 2. Perform a standing long jump over the first hurdle. 3. Upon landing, quickly jump over second hurdle. Remember to drive both arms forward to maximize jumps. 4. Hurdles should be near your maximum jump height.
Trainer's comments:
Sets
Reps
Weight/ Resistance
1
2 x 5 jumps
Jump Rope (X Foot Cross) Start with the jump rope in each hand. Jump off the ground and start swinging the jump rope under your feet. Continue jumping up and down as you bring the jump rope under your feet. When you are jumping and the rope is above your head swing your legs out to the side and return your feet towards the center and actually criss cross your legs and land with your legs crossed. Continue for the prescribed number of jumps or time.
Front Squat with 2 Kettlebells 
Scorpion 
Burpees 
Kettlebell Clean/Shoulder Press with Squat 
Alternating Split Squat Jump 
Belly Blaster 
Double Kettlebell Swing 
High Hurdle Jumps 
Jump Rope (X Foot Cross) 