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Duration: 30 minutes
You’ll Need: A bosu-ball, weighted bar and a weight plate.

Circuit 1

Grab a bar and a bosu ball or you can use a low aerobic bench.

After you grab the bar and bosu ball or low aerobic bench PREFORM THE FOLLOWING ROUTINE:

  1. Using the black side of bosu ball (black side up/blue side down on the ground)
    Put the bar behind head and put one foot on the black part of the bosu ball and complete 15 front lunges on each leg
  1. Turn bosu ball over and use blue rounded side (black side down toward ground/blue side up for use)
    Stand on ball use bar and complete 15 RDLs.
  1. Turn bosu ball over again and use black side… 50 mountain climbers
  1. Turn bosu ball over again and use blue rounded side
    Put the bar behind head and put one foot on the blue part of the bosu ball and complete 15 side lunges also known as split side squats 15 each leg
  1. Turn bosu ball over again and use black side… 12 pushups

30 second break and preform again 3 to 4 times

Circuit 2

Grab a weight plate.

After you grab a weight plate PREFORM THE FOLLOWING ROUTINE:

  1. 15 Leg Presses using a leg press machine
    http://fit-kat.com/regularlegpress
  1. Place a weight plate on the floor and run 12 steps pushing the weight plate
    https://www.youtube.com/watch?v=Y_3j4lhiiaw
  1. After pushing the plate – stop –Complete 12 jump squats
    http://fit-kat.com/jumpsquat
  1. Now push plate back 12 steps as fast as you can
    https://www.youtube.com/watch?v=Y_3j4lhiiaw
  1. After pushing the plate – stop – Complete 12 lung jumps
    http://fit-kat.com/lungjump

30 second break and preform again 3 to 4 times

Hope you try this work it is so fun and efficient without the need to really move around the gym.

If you have questions you can comment below. Please check back after tying it and let me know what you think.