Another great training for #fitneschallenge. OK, here are the „rules“ of this Workout.

Every of the next Circles You will go one after another. Every Circle will take 3 minutes which You will Go with system 10 Seconds Max Reps (by Cardio Middle-High Performance) and 10 Seconds Rest – 10 Seconds Max – 10 Sec Rest – … etc in 18 Rounds of 10 Seconds like this, after You will continue with no Rest (or max 30 Seconds) with the follwing Circle … untill You will Satisfy all the 18 3-minutes Circles. Of course, You try to hold the same number of Reps every of the „working“ Interval.

Here are the Circles You will Do with System 18 x 10 Seconds:

1. Pull Ups
2. Cardio Row
3. KTB Sumo Squat High Pull
4. Cardio Rope Jumps
5. Dips
6. Cardio Row
7. Lunges Weighted
8. Mountain Climbers
9. Toes To Bar
10. Cardio AirBike
11. Australian Pull Up
12. SuperMan Hold
13. (High) Box Jumps
14. Shuttle Runs
15. Push Ups
16. Battle Rope
17. Sit Ups Plate Over Head
18. Burpees