A 10 minute circuit from my workout today that had me burning. Remember this is sped up and these moves will be much slower as you do each one.
1. Front loaded squat + pulse + rotational press, 8 each side (16 total)
2. Tricep dips + knee drive, 8 each side (16 total)
3. Lung hold + curl, 8 each side (16 total)
4. 15# Bumper push-out + twist, 8 each side (16 total). If you don't have a 15# bumper, use a 15# DB. This exercise BURNS to keep that bumper up and your deltoids will be feeling it. The twist direction is toward the front leg.
REPEAT 2-4x through. DONE.