Go through the following circuit without rest between exercises. Rest 1 minute at the end of the circuit and repeat for 5 rounds.

Record your results and post them in the comments section below.

1. Deadlift – 8 reps
2. Prisoner Walking Lunge – 25 reps/side
3. Chin-up + Knee-up – 5 reps
4. Close-grip Pushups – 25 reps
5. Close-stance Bodyweight Squat – 25 reps
6. DB Chest-supported Rear Deltoid Raise – 15 reps
7. DB or Cable Iron Cross – 30 second hold

Rest 1 minute. Repeat for 5 rounds.

Craig Ballantyne

Craig Ballantyne is the author of The Perfect Day Formula: How to Own the Day and Control Your Life. Craig has been a contributor to Men's Health magazine for over 17 years. Today he teaches his gift to high-performing entrepreneurs how to squeeze more out of their days, increase their income, and make more quality time for their families in his Perfect Life Workshop and Work-Life Mastery programs. Craig used his own advice to overcome crippling anxiety attacks in 2006, and he'll teach you his 5 Pillars of Success so you can increase your income, decrease your work time, and live the life of your dreams. Learn more about Craig at