5 minute warm up. Nothing too strenuous.
Do the following circuit for 1 minute each. Take a 10 second rest in between each one. Once completed, rest for 1 minute. Do the entire circuit 4x.
-1 minute seconds of squats
-1 minute seconds of mountain climberes
-1 minute seconds of push ups
-1 minute of wall sits with a dumbell curl
Take a couple of minutes to catch your breath. Get a drink of water. Walk around.
Alternate the following 3x each.
-Shoulder press
-15 jump squats
Take a minute to rest.
Alternate the following 3x each.
-Bench pres
-Lunges 15x each leg
Take a minute to rest.
Do the following 3 times.
-Sit on a bench with your knees off the ground and bounce a ball on one side and twist and bounce it on the other. Do this 30x.
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