Similar to aerobics with weights. Excellent all-body exercise.
Uses offset weights, image a bowling ball with a thick handle, of varying weight. Light weight with more reps for endurance, heavy weights with lower reps for strength.
Each exercise of a circuit works many groups of muscles, similar to what is used when any activity (golf, swimming, basketball, etc) is performed.

Jerk 2 kettlebells up from the rack position

Get on all fours. Raise up a leg staying at 90 degrees parallel to the ground but dont twist the back. Switch legs. Glutes and hips.

lie down, hands under butt, shoulder blades up off the floor, bent knees. Raises those knees at the 90 degree angle slowly up *feeling* your lower abs raises your legs and lower them slowly, toes touching and coming back up again.

Kick Box practice kicks, punches and blocks. Sometimes mix up steps or jump rope.

While doing a plank on or off your knees, do tricep kickbacks.

A warm-up exercise.
Put hands at waist and bend knees as if sitting.

A warm-up exercise.
Lift straight leg up as high as possible in a kick, repeat with the other leg

Preparation

Kneel below a high pulley. Grasp cable rope attachment with both hands. Place wrists against head. Flex hips allowing resistance on cable pulley to lift torso upward so spine is hyperextended.

Execution

With hips stationary, flex waist so elbows travel toward middle of thighs. Return and repeat.