Equipment Needed

• Medicine ball
• Kettlebells

For these circuits, you’ll use a 45/15 interval format — working for 45 seconds and resting for 15 seconds. Repeat the circuits three times through. Rest 30 seconds between rounds.

For Day 16 – Test your strength and push through the workout as prescribed!

Circuit 1 – Upper-Body Strength

• Mechanical Push-Up Drop Set – Perform all three push-up variations in a row without resting.
  • Decline Push-Up – 15 seconds
  • Flat Push-Up – 15 seconds
  • Incline Push-Up – 15 seconds

• Medicine-Ball Wall Throw
• Plank
• Weighted Side ...