Exercise

Rounds

Exercise Time

Rest

Jumping Jacks, Mountain Climbers, Burpees 3 30 Seconds on each exercise 60 Seconds
Box jumps into pushups 3 30 reps 90 Seconds
Treadmill 1 10 minutes moderate intensity followed by intervals of 6x 30second sprints with 15 seconds rest in between 60 Seconds

Exercise

Sets

Reps/

Rounds

Rest

Box jumps into pushups 3 30 60 Seconds

Rowing Circuit – 20 seconds high intensity sprint, followed by 30 seconds of moderate intensity

5 3 60 Seconds

Exercise

Rounds

Rest

20 Kettle bell swings, 20 steps ups each leg, 1 min plank

3 60 Seconds

20 Kettle bell swings, 30 burpies, 1 minute row, 1 min plank

3 60 Seconds

Finish with 15 minutes moderate intensity run on treadmill

1

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