Tire flips give you a way to use brute strength of picking up something heavy from the ground using your body as leverage then pushing it away from you.

Tire flips work your entire body - legs, back, shoulders, arms and grip.

In this 2 exercise circuit, start with tire flips then go right into jump squats onto a tire. Do this for reps but could also be done for time.

Remember, there are no breaks in between each exercise. You do them back to back then once the circuit is complete, you rest for 1-2 minutes.

Number of reps per set should be near failure but not to failure.

Next set either do the same amount of reps few less. So if you did 10x tire flips on your first set, do 10x or drop to 9 or 8x. Same for jump squats.

You basically need to be pushing yourself to near failure, shy 1-2 reps.

1-2 minute rest is your recovery time. Breathe in your nose, out your mouth and recover. Once the time is up you have to get back to do another set.

Do 3-5 rounds/sets.

The Cardio Circuit is:

• Tire flips for reps
• Tire jump squat for reps
• Each set number of reps should be done to near failure but not to failure
• Rest 1-2 minutes
• Repeat 3-5x

Level Up with Fight Ready Fitness

Want more challenges like this? "Fight Ready Fitness" program contains solo workout training routines designed to develop strength, cardio, endurance, stamina and explosiveness. Everything you need to be prepared for any situation. Check it out for more high-intensity training to keep you fight ready.