The best circuit workout.
Try this:-
1. Shuttle runs x 10 at the end of each shuttle do some pressups starting off with 2-4-6 until you reach 10 by the end of that you would have had a good warm up and chest work out.
2. Next do one minute on the bag putting in as many different punches and kicks as you can and then a minute of burpees. Repeat 3 times
3. Back - 1 minute upright row with barbell, 1 minute bent over row with barbell, 1 minute lat raise with dumbells
4. Shoulders - 1 min front raise, 1 min side raise, 1 min shoulder press with barbell
5. abs - 1 min ab crunch on ball, 1 min plank, 1 min leg raises
6. Legs - one min alt lunges with barbell, 1 min squats with barbell, 1 min calf raises off step
i usually finish the circuit off with a rock climb.
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