Once a week I usually do a total body workout. Last week, I did this circuit and it challenged me more than I expected.
I did 4 rounds of the following circuit with 45 sec of work and 15 sec of rest. I took a whole minute rest after circuit. I used 16 kg kettlebell.
- Kneel to split squat
- Squat jump with a pause
- Kickstand deadlift with single arm row – each side
- Push up with pull through
- 4 mountain climber with sprawls
- Swing
- Weighted dead bug
Warm up and cool down are mandatory.
Let me know if you try it.
Good luck