For today’s 4 x 4 circuit workout, you’ll warm-up with 5 minutes of jump rope and then 50 prisoner lunges. After that, rotate 4 times through the following 4 exercises: bench press, shrugs (barbell or dumbbell), single arm overhead squats, stability ball jackknifes. After you burn through those, cool down with some more core strengthening via 100 superman arm/leg lifts and 100 raised knee crunches. See the pictures below for more information on repetitions to perform during the 4 x 4 portion.
Want more exercise ideas? Check out the just-released Mad Skills Exercise Encyclopedia!