Barbell Deadlifts Box Jumps Kettlebell Swings 21,15,9 reps Circuit Style then Barbell Bent Rows Air Bike for calories Dumbbell 1-arm high...

All you need for this one is a place to step up onto and a pair of dumbbells. Cardio 5 rounds Jacks x10 Seals x10 Jacks x10 Side lunges...

Run on the spot 20-30sec Left knee strikes x10 horse stance punch x20 Right knee strikes x10 HS punch x20 Prisoner Lunges x10 HS punch...