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Perform each exercise as a circuit without stopping until Spiderman Push Upsyou’ve done all exercises for the required time or reps. 

Rest for 60-90 seconds, then repeat 3-4 times:

Squats 6-8 reps

 

Box jump ups 30 secs
Push-ups 30 secs or dumb bell (DB) bench press 6-8 reps
Medicine Ball (MB) or DB wood chops 8-10 reps each side
Plank 30 – 60 secs
DB squat shoulder press 8-10 reps
DB alternating arm bent over row 6-8 reps
Jack Knives (MB optional) 8-12 reps
Seated dips 30 secs.

Paul Tzimas