A great interval workout for the weekend.

I did this with a client today and it seemed very effective.  A nice interval workout for a Thursday. First round is a bit of a warm up.  Feel free to substitute other exercises as well.  Some may find the work/rest intervals not right for them and may need to adjust accordingly. 

Round 1 (1 time)

18 squats 8 push ups

16 squats 6 push ups

14 squats 4 push ups

12 squats 2  pus ups

10 squats 1 push up, (slow)

Round 2 (3 times)

Up right row with dumbbell for 25 sec.

rest for 8

Reverse Lunges w/ overhead dumbbell press for 25

rest for 8

rear deltoid fly with resistance band for 25

rest for 8

Round 3 (4 times)

Squats for 60 sec.

Rest for 20

Wall Sits for 60

rest for 20

Lunges for 60

rest for 20

Round 4 (4 times)

Hip Lift for 25 sec

rest for 8

Plank for 25

rest for 8

crunches for 25

rest for 8

dumbbell floor wipers for 25

rest for 8