This advanced body weight circuit involves 8 exercises performed for 3 sets. Each exercise is coupled with another exercise set. This forms a superset which in this case has you perform back-to-back exercises with minimal rest. There are 20-seconds between supersets but this is added more to give you time to transition to the next pair of exercise. This program will improve general fitness and work capacity. The goal is to see how fast you get through this routine (using good form) and make note of the time. Then in a few weeks compare your times and see if you shaved a few minutes off the overall time. Research has shown body weight circuits, if performed correctly, will improve both strength and cardiovascular fitness. Good Luck & Stay Strong! MICHAEL WOOD, CSCS JeFit Team