Four Circuits of "I can't do it"...I don't even wanna hear it!

 
Circuit #1
Legs: Go through each circuit twice.
30 Goblet Squats. I use a 50 lb dumbbell and strap on a 30 lb vest.
30 Leg Curls. 
30 Dumbbell Step Ups with knee Raise 
30 Offset Lunges with Dumbbells. I personally like to hold two 50 lb dumbbells at my shoulders.
90 Total Three Point Calf Raises-Toes in, Toes out, and Normally aligned.
30 Donkey calf Raises
30 Seated Calf Raises.
30 Barbell Dead Lifts

Circuit #2 
Arms, Shoulders, & Chest:
30 Weighted Pushups. I use a 30 lb vest.
Three Point Curls with a Barbell-Narrow, Standard, & Wide.
15 Dumbbell Press 
100 Weighted Mountain Climbers I use the 3- lb vest for these too.
15 Hammer Curls on each arm.
20 Upright Rows.
15-20 Triceps Kickbacks.
15 Bent-Over Barbell Row.
15 Overhead Triceps Extensions.
30 Dumbbell or Kettle Bell Swings each arm.
20 Weighted Dips

Circuit #3
Core:
20 Dumbbell Side Bends on each side.
100 Weighted Situps...Weight of your choice.
50 Reverse Crunch.
4 Minutes of Extended Plank
2 Minutes of Standard Plank
20 Knees to Elbows 
20 Toes to bar
60 Crap Rolls. 30 Each.

Circuit #4
Total body:
30 Thrusters.
60 Clean, Jerk, & Splits.
20 Lunge Position In-&-Out Shoulder Fly's  



Here's a Conditioning Vest I recommend-

ZFOsports® - 60LBS ADJUSTABLE WEIGHTED VEST




"Time is what we want most, but what we use worst."
-William Penn