Circuit 1:
scorpion pushups – 20 reps
half crow pushups – 10 per leg
fast squats – 50 reps
squat military press – 20 reps
fast jumping jacks – 2 minutes

Circuit 2:
plank 360s – (plank ups, side shoulder twist plank, reverse plank) – 10 reps
plank rows – 15 per side
static lunges with military shoulder press – 15 per leg
1 minute hill run – 12 degrees, 12 mph men, 7 mph women

Circuit 3:
frog pushups – 20
pushups – to fail
jumping squats – to fail
squat thrusts – to fail
fast jumping jacks – 2 minutes

Circuit 4:
plank 360s (plank ups, side plank inner thigh raise, reverse plank) – 10 reps
half planks – 10 per side
chair pose – 1 minute
boat pose – 1 minute

Circuit 5:
wall handstand military pushups – to fail
double crunches – 50 reps
superman – 50 reps
1 minute hill run – 12 degrees, 12 mph men, 7 mph women