This was originally developed as a strength circuit, but lower the weights used to 60%1RM and follow the suggested reps!

If unsure how to perform some of the exercises, google them for some quick videos (we haven’t had time to record new videos yet!)

Circuit 4 Times: Little to No Rest

1. Deck Squat – 15 reps
2. Barbell Bent Over Rows – 20
3. Barbell Back Squat – 15
4. Barbell Bench Press – 15
5. Barbell Burpees – 14 (these are tough, but a really great exercise, practice these at a low weight first, then use anywhere from 40-60 pounds if possible)
6. Pull Ups – Max Reps

Abs/Core:

1. Flutter Kicks – 1 Minute
2. Bosu with Twist – 1 Minute
3. Side Plank w/ Hip Raises – 30 seconds each side
4. Plank – 1 Minute
5. Stability Ball Toe Touches – 1 Minute
6. Flutter Kicks – 1 Minute
7. MB Twists – 1 Minute

- MidwestFit Team

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