This workout contains 3 circuits. Each circuit contains 3 rounds of 3-4 exercises to do be done at various timed intervals.

#1 50 sec work and 10 sec rest/transition time
Alternating Step-up with Bicep Curl
Alternating Step-up with Front Raise
Alternating Plank Kick-Thru

Two Minute Rest

#2 40 sec work/20 sec rest
Standing Balance Row (each leg)
Alternating Reverse Lunges
Tricep Extension

Two Minute Rest

#3 40 sec work/20 sec rest
Walkout Pushups
Weighted Windshield Wipers
Mountain Climber Pushup
Flutter Kicks