Circuit 1:
close grip pushups – to fail
squats – perform 50 fast
step plyos – 1 minute
butt kicks – 1 minute

Circuit 2:
plyo pushups – 10 reps
wide grip pushups – arms as wide apart as possible – to fail
leg extensions – 20, 12, 8, increasing weight
knee tuck jumps – 10 reps
step plyos – 30 seconds with dumbells in hands

Circuit 3:
scorpion pushups – 10 reps
pullups – to fail
surrenders – 20 per leg
side step plyos – 30 seconds

Circuit 4:
dips – to fail
basic lunges with military shoulder press – 20 per leg
burpies – 20 reps
double crunches – to fail

Circuit 5:
W shoulder presses with leg extension – 10 per leg
close grip pushups – 20 reps
straight leg squat thrusts – 30 seconds
chair pose – 30 seconds
side plank shoulder twist – 10 per side