The document outlines a circuit training workout consisting of 3 circuits. Each circuit contains a series of exercises that students will perform for 30 seconds each before moving to the next exercise. After each circuit, students will have a 5 minute water break. The first circuit includes exercises like butterflies, seat presses, superman's, and lunges. The second circuit focuses on push-ups, lateral raises, rows, and squats. The third and final circuit ends with exercises like bench presses, upright rows, hyper extensions, and calf raises.