[NL] Full-Body Strength Circuit

SIIT
Circuit x 2

This circuit incorporates lower body pushing, upper body pulling, and upper body pushing. Try to keep your rest between exercises to a minimum (i.e. 20-30 s) to maintain an elevated heart rate for the entire circuit. After the last exercise, take 45-60 s rest, and then repeat.

ULT
[NL] Stability Ball Single Leg Squats
reps 8-10 reps per leg
Tempo Slow down: Pause: Fast up
Rest 20-30 s
Set Reps Tempo Rest
1 8-10 reps per leg Slow down: Pause: Fast up 20-30 s (h:m:s)
2 8-10 reps per leg Slow down: Pause: Fast up 20-30 s (h:m:s)

Focus on driving your knee into the ball while squatting. You should be able to feel your glutes working!

ULT
[NL] TRX Back Rows
reps 8-10 reps
Tempo Fast up: Pause: Slow down
Rest 20-30 s
Keep the body in a plank position (i.e. straight line from ear, shoulder, hip and ankle) throughout the movement. Initiate the movement by retracting the shoulder blades (i.e. squeezing the shoulder blades towards the spine) and then pulling from the lats and lastly, the biceps. Think about keeping the glutes squeezed and core engaged during the entire movement. Slowly lower back to the starting position to resist gravity and increase the time-under-tension.
Set Reps Tempo Rest
1 8-10 reps Fast up: Pause: Slow down 20-30 s (h:m:s)
2 8-10 reps Fast up: Pause: Slow down 20-30 s (h:m:s)
LLT
DB Sumo Deadlift
reps 8-10 reps
load heavy
Tempo Fast up: Pause: Slow down
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 reps Heavy Fast up: Pause: Slow down 20-30 s (h:m:s)
2 8-10 reps Heavy Fast up: Pause: Slow down 20-30 s (h:m:s)
UMT
Push Up to Rotation
reps 6-8 reps per side
Tempo Fast up: Pause: Slow down
Rest 20-30 s
Set Reps Tempo Rest
1 6-8 reps per side Fast up: Pause: Slow down 20-30 s (h:m:s)
2 6-8 reps per side Fast up: Pause: Slow down 20-30 s (h:m:s)
UMT
Side Lunge to SL Balance
reps 8-10 reps per side
load moderate
Tempo Fast up: Pause: Slow down
Rest 20-30 s
Set Reps Load Tempo Rest
1 8-10 reps per side Moderate Fast up: Pause: Slow down 20-30 s (h:m:s)
2 8-10 reps per side Moderate Fast up: Pause: Slow down 20-30 s (h:m:s)

Add a goblet hold (dumbbell or kettlebell) to add more intensity.

But, do not add more load if you cannot keep full range of motion (i.e. 90 degrees for the loading leg).

ULT
[NL] Bosu Prone Army Crawl
reps 8-10 reps per arm
Tempo controlled
Rest 45-60 s
Set Reps Tempo Rest
1 8-10 reps per arm Controlled 45-60 s (h:m:s)
2 8-10 reps per arm Controlled 45-60 s (h:m:s)