* IN THIS WORKOUT ALL SETS ARE TIMED SO IF YOUR GYM DOES NOT HAVE A VISABLE CLOCK, YOU WILL NEED A STOPWATCH OR TIMER. THIS WOULD BE AN EXCELLENT WORKOUT TO DO WITH A PARTNER IF YOU HAVE ONE. PRINT OFF THIS ROUTINE AHEAD OF TIME TO DECIDE ON WEIGHTS YOU WILL USE DURING THE WORKOUT. SELECT WEIGHTS THAT WOULD BE MODERATE FOR 15 REPS IN THE GIVEN EXERCISES. TRY NOT TO STOP UNTIL COMPLETING ALL EXERCISES IN THE GIVEN SUPERSET AND LIMIT REST TIME BETWEEN SETS TO 1-2 MINUTES.

1 ST GROUP
LAT PULLDOWNS / D.B. FRONT SQUATS:
3 SETS @ 30 SECONDS EACH

2 ND GROUP
LEG PRESS / PUSH UPS / SIT UPS:
3 SETS @ 30 SECONDS EACH

3 RD GROUP
SINGLE LEG SQUATS / PLYOMETRIC SQUATS /BENCH KNEE UPS:
3 SETS 10 REPS (EACH LEG) SINGLE LEG SQUATS / 30 SECONDS (EACH) PLYO SQUAT AND KNEE UPS

4 TH GROUP
SEATED ROWS / HANDWALK DRILL:
3 SETS @ 30 SECONDS EACH

5 TH GROUP
MOUNTAIN CLIMBERS / MACHINE FLYES / RUSSIAN TWISTS (USE A PLATE OR A MEDICINE BALL)
3 SETS OF 30 SECONDS EACH