Killer Interval Workout!

I did each exercise for 1 minute, with 15 seconds rest when moving to the next exercise. (you can modify this to 45 seconds of work with 25 seconds rest)

I rested 1 minute between each round and completed 3 rounds.

Weights I used are in parentheses, if no weigh is listed I only used body weight.

3x
1. Goblet Squat (25#)
2. Mountain Climber
3. 2 Arm Dumbbell Swing (20#)
4. T-Pushup (5#)
5. Split Jump
6. Dumbbell Row (10#)
7. Side Lunge and Touch
8. Pushup Position Row
9. Lunge and Rotate (15#)
10. Push Press (10#)

Here is a link to the exercises.  The only one I significantly modified is the dumbbell swing (used 2 arms instead of 1)

http://www.starz.com/SiteCollectionImages/Spartacus2009/downloads/MH_Spartacus_Workout.pdf