Here is a rough cut.
6 CIRCUITS
1. HI/LO
O/H PRESSES (SHOULDERS) W/SQUATS
2. HI/LO
SHOULDERS & DIPS
3. KICKBOX
BICEPS & LUNGES
4. KICKBOX ON STEP
TRICEPS & STATIC LUNGES
5. STEP
TRICEPS & PLIE SQUATS
6 STEP
BICEPS & LUNGES
LAT ROWS -2 SETS
HEAVY SET-16 REPS
LIGHTER SET-16 REPS
PUSH UPS-2 SETS
8@ 4/4 COUNT
8@ REGULAR
PLANKS
FOREARM
STRAIGHT ARM
I have cut and pasted this from an excel file I keep so that I can record my weights used. I can't swear that it is perfect, I may have mixed up some of the weight circuits. But at least it is a place to start.
-joy