Urbanathalon Workout

Do the circuits in the order shown. For each circuit, perform one set of each exercise in succession. Then rest for 1 minute and move on to the next circuit. Once you’ve done all four circuits, rest for 1 minute, and repeat the entire workout one to two more times.

Circuit 1 -
Alternating Neutral-Grip Dumbbell Bench Press - 12 Reps
Inverted Row - 12 Reps
Barbell Squat - 12 Reps
Jump rope - 2 Min

Rest 1 Min

Circuit 2 -
Staggered-Hands Traveling Pushup (12 Reps)
Jumping Pullup (10 Reps)
Offset Dumbbell Stepup (12 Per Leg)
Toe Touches (90 Sec)

Rest 1 Min

Circuit 3 -
Swiss-ball Pushup with Jackknife (12 Reps)
Dip (12 Reps)
Traveling Lunge with Rotation (24 Total Steps)
Burpees (1 Min)

Rest 1 Min

Circuit 4 -
Single-leg Rotational Dumbbell Straight-leg Deadlift (8 per Leg)
Vertical Knee Raise (12 Reps)
Plate Holds (As Long as You Can)
Boxovers (24 Total Reps)

Rest 2 Min and Start Over Again