Circuit 1:
pushups – to fail
widegrip pushups – arms as far apart as possible – to fail
Squats – 50 fast
1 minute sprint – 7 mph women or 9 mph menCircuit 2:
plank – 10 seconds
close-grip pushups – 5 reps
side planks with inner thigh raises – 10 per leg
plank – 5 seconds
close-grip pushups – 5 reps
side planks with inner thigh raises – 10 per leg
plank – 5 seconds
burpies – 10 reps
sumo squats – 50 reps
1 minute sprint – 7 mph women or 9 mph menCircuit 3:
frog pushups – 20 reps
squat thrusts – 20 reps, hold static squat for 30 seconds
W shoulder press with thigh extensions – 10 per leg
jump rope for 1 minute

Circuit 4:
bench dips – 20 reps
closegrip pushups – to fail
static lunges with lateral should raise – 10 reps per leg
mountain climbers – 1 minute

Circuit 5:
jump rope for 1 minute
bicycle crunches – 25 per leg
extended plank – 30 seconds