-Once again, you should perform 12 to 15 reps per every exercise
-For the cardio movement you can do any one of the following:

Beginner: Walking in place
Intermediate: Jumping jacks, jogging in place
Advanced: Jumping rope or jumping side to side with feet together

Normally you should try to work the larger muscle groups first and the smaller ones last. However, when you perform a circuit workout you want it to flow as easy and fast as possible.

Estimated Workout time: 10-12 minutes not including the warm up and cool down

1. 5 minute Warm up (this can be riding an exercise bike, treadmill, jumping jacks, jogging or walking in place
2. 12 to 15 reps of Squats (you can do these with elastics or with hand weights and or dumbbells)
3. 30 seconds of cardio
4. 12 to 15 reps per arm of One arm back row
5. 30 seconds of cardio
6. 12 to 15 reps of lunges
7. 30 seconds of cardio
8. 12 to 15 reps per arm of overhead one arm triceps extension
9. 30 seconds of cardio
10. 12 to 15 reps of standing biceps curl with dumbbells or elastics
11. 30 seconds of cardio
12. 12 to 15 reps of lateral shoulder raise with dumbbells or elastics
13. 30 seconds of cardio
14. 12 to 15 reps of pushups (straight legged, bent legged or resisted)
15. 30 seconds of cardio
16. 12 to 15 reps of hyperextensions
17. 20 to 30 reps of crunches
18. 5 minute cool down (this can be riding an exercise bike, treadmill, jumping jacks, jogging or walking in place