Equipment Needed: Dumbbells (optional), Bench or Chair
3 Minute Warm-up
8 Rounds of the following exercises:
Squats (with or without weights)
Thrusters (with or without weights)
Each exercise round is 4 minutes long with a one minute rest between rounds. Each exercise is performed for 20 seconds at a high intensity, followed by 10 seconds of rest, repeated eight times.