Surprisingly effective functional and (as usual) fullbody workout for to build muscles, their strength and condition too.

For each from the following Circles You will choose the weight and difficulty to be able perform cca max 12-14 reps (Max12) of the Exercise (if You would do fresh, not exhausted). You start with „1-to-9 Reps“ = 1 rep, after You take only 10-15 Seconds Rest (!maximum is 15 Seconds), then continue 2 reps but Time for Rest stays the same (10-15 Sec), then 3 reps – Rest – … etc untill – 9 Reps  and then continue with prescribed Cardio and next Circles afterward untill You will satisfy all the next Circles twice :

1. 1-to-9 Reps of Bench Press
2. 20 Calories /alt 20+20 Shuttle Runs or 100 Jumping Jacks or Mountain Climbers/
3. 1-to-9 Reps of Bend Row with 1 heavy Dumbell/Plate
4. 2 minutes Plank
5. 1-to-9 Reps Front Squats with Dumbells/Kettlebells
6. 20 Calories /alt 20+20 Shuttle Runs or 100 Jumping Jacks or Mountain Climbers/
7. 1-to-9 Reps of Triceps Extensions of 1 Dumbell from behind the Head
8. 1 + 1 Minutes of Side Plank (L+R)
9. 1-to-9 Reps of Biceps Curls 2 DUmbels
10. 25 Burpees

Try to finish 2 Rounds ☝️ within cca 70-75 Minutes 💪

Enjoy 😎☘️