This workout includes a warm up, 2 circuits of 2 exercises that are completed 3 times! Each exercise is performed for 30 seconds with a 10 second rest between exercises and a 30 second rest between circuits. This is a total body workout. The 1st circuit includes push-up with alt. step ins and terra-core row. The 2nd circuit includes squat with pulse and deadlift. You will need your terra core and a dumbbell is optional!