3 Stations

Prefatigue:

6 rounds of the "basic". Each round performed in a 90 second interval. Rest remainder of 90 seconds

5 bent over rows

10 pushups

10 situps

10 (40# dumbell) back extensions

15 squats

Workout:

at each station and you will have 30 seconds to complete 10 reps. In most cases you will probably finish 10 reps before 30 seconds is complete, just rest until the time is up and switch to the next exercise. Alternate between 2 exercises until you have done each exercise 4 times. Naturally, this will take 4 minutes. The kicker here is, both exercises work the same muscle groups. Rest 1 minute between stations .

Station 1:

push ups

dumbbell flys

station 2:

box jump

goblet squat (holding one 40# dumbbell)

station 3:

bent over row (using two 40# dumbbells)

standing curls (using two 15# dumbbells)