For the first circuit, do the following exercises:
- 10 reps. chest flys
- 10 reps. reverse flys
- 10 reps. spiderman pushups
- 10 reps. pullups
- 10 reps. hanging knee raises
Complete the above circuit four times, then move on to the next circuit.
The exercises for circuit number two are:
- 10 reps. reverse crunches
- 2 reps. helicopter pushups (1 circle clockwise, then 1 counterclockwise)
- 10 reps. ball slams
Complete this circuit four times as well. Now, do 30 minutes of cardio (e.g. run, bike, swim) at a medium intensity. Good luck and enjoy the workout and your weekend!