For this working block, you will be performing the exercises in a circuit format for a total of 4 to 8 minutes, depending on your fatigue level. You can start with 4 minutes, then slowing progress to a total of 8 minutes. You’ll want to set up a station where you can make your transitions before exercises quickly. You’ll need bands/cables from waist or shoulder height, a moderate weight dumbbell and medicine ball.

Keep your self selected rest to a minimum and complete as many rounds as you can in the time frame chosen.