This workout includes a warm up, 2 circuits of 4 exercises that are completed 4 times! Each exercise is performed for 30 seconds with a 10 second rest between exercises and 60 seconds rest between circuits. This is a total body workout. The first circuit includes curtsy lung bicep curl, arnold press, calf raises, and deadlift. The second circuit includes narrow chest press bridge hold, plank hip abduction/donkey kick, bear alt. shoulder taps, and lat pull down march. You will need your terra core and dumbbells.