Warm-up for 5 minutes. Nothing too strenuous.
Do the following circuit 3x. Time yourself and try to beat your time. Your last time should be your fastest.
-Run 1/4 mile
-Using a 15-20lb weight (the round ones that go on barbells) (or kettlebell), hold the weight with both hands, squat and bring it underneath your legs and lift up until a little above eye level. 30x
-30 push-ups (20 if you do all "boy")
-Lay on your back, arms straight out above your head and legs about 1ft off the ground. Bring arms up and legs up and try to touch your toes. 30x
Rest 2-3 minutes.
Do the following circuit 2x.
-Run 1/4 mile
-20 box jumps (jump up on boxes or up onto something that is about knee height)
-Using a 15-20lb weight (the round ones that go on barbells), hold the weight with two hands next to your stomach. Lift it up to your right side, over your shoulder, around your head, and down your left side until it is back at your stomach. Repeat going the opposite way (i.e., up your left side, over your left shoulder, around your head, down your right side). 20x each side
-Using a 15-20lb weight (the round ones that go on barbells), hold the weight with two hands at your stomach and then act like you are throwing it over each shoulder, alternating. 20x each side
Plank for 1 minute. Walk arms up and back. 3x
You are finished!