This functional exercise circuit, composed of a pushup/row, a forward plyometric jump over a bench, a close-grip pulldown, and a side jump over a bench, is not only a great calorie burner but also increases athletic ability and performance. Keeping the rest times low turns this into a very challenging endurance workout, that works both upper and lower body.

The pushup/row combination works on upper body (chest, shoulders, triceps as well as lats, biceps, forearms, and the core), while the plyometric jumps work on speed and agility, along with lower body power. Throwing a heavy pull-down in along with these drastically increases the difficulty of the final set of plyometrics, from an endurance standpoint.