Staci's Metabolic Workout

This is from the AOS website.

http://vimeo.com/1918857?pg=embed&sec=1918857

Tried to embed, but it didn't work :(

The routine is as follows:

30-60 sec. undulations (a towel makes a great substitute if you don't have ropes handy)
30-60 sec. KB swings (substitute a dumbbell if you don't have a kettlebell)
30-60 sec. dumbbell snatches (substitute a kettlebell if you'd rather)
30-60 sec. dumbbell clean and press (again I see no reason why you couldn't use a kettlebell)
30-60 sec. dumbbell rows
30-60 sec. hops (these look to me like plyo Siff squats--quite a balance challenge and probably killer on the calves, but if you've got knee issues I'd recommend doing regular jump squats instead)

Repeat 3-5x

(I totally want one of those pink adjustable-weight kettlebells! The price is a little ridiculous, but it's pink!!!! And it can weigh from 7 to 22 lbs depending on how much shot you put in it, so if you don't have space for a lot of kettlebells in different sizes it's kind of a practical thing to own. And, well, it's pink!!!!! And AOS is donating a share of the proceeds to breast cancer research. And did I mention that it's pink???)