6x through the following circuit. Each exercise you are going to do for 30 seconds, with a 10 second break between exercises to switch weights if necessary. Pick weights that are challenging for you. 

In out jump squats 

(Starting in a squat position, jump up and bring your feet together, landing in a narrow stance squat position, squat again, jump out of the squat, spread your legs and land back in your starting position)

Hamstring Ball Curls with toes together

(Lying on your back on the floor, with your legs extended on a stability ball, turn your toes towards each other, heels spread apart, lift hips off the ground, pull the ball towards you in one big pull and kick it back out)

Curtsey Lunge with Front Raise

(Cross one leg behind the other at a diagonal, lunge down, front Delt raise while in the lunged position)

Row Boat Abs with weight pass between legs

(Balancing on your bum, with one weight, scissor kick your legs, and pass the weight through your legs from hand to hand)

Plank Jumping Jacks

(Starting in a plank position on your elbows, jump your feet apart like a jumping jack, then back together)

Plank Push Ups

(Starting in a plank position on your elbows, push up to a straight arm plank position leading with the left, then back down to bent arm plank position, push back up to straight arm plank position leading with the right arm, repeat)

1 minute rest

Please complete 2-3x

50 Mt. Climbers (25 per leg)

15 Sumo Squats with bicep curls with dumbbells

20 opposite hand to foot crunches (per side)

(Lying on your back, legs straight up in the air and spread apart, reach opposite hand to foot)

10 Stationary lunges with shoulder presses with dumbbells

(Staying in the lunge position, hands by your ears, press arms straight up as you come up from your lunge)

20 Tricep dips

10 Forward lunges with a reach for the floor (per leg)

(Lunge forward reaching with both hands to the floor)

20 starfish crunches (10 per side)

(Lying on your back with both arms and legs spread, bring opposite arm and leg up to meet in the middle)

20 Hamstring Ball Curls with heels together, toes out

(Lying on your back, legs on the ball, heels together, toes out, lift your hips, keep them elevated as you do the 20 pulls)

15 Narrow stance push ups

(Hands under your shoulders, elbows track back by your sides)

20 Lat pull overs on a ball with dumbbell

(Lying on your back on the ball, hands holding onto a weight, lower the weight over your head)

20 elbow to knee drives (per side)

(Straight arm plank position, drive your knee to your elbow)

50 Mt. Climbers (25 per side)

100 Jumping Jacks

20 Kettlebell Swings or Weight Swings
20 leg lifts

10 Shoulder Push Ups
20 Toe Touches ~straight leg

10 Spider-Man Lunges (per leg)
20 side crunches

20 Hamstring Ball Curls or Hip Lifts
15 side plank with hip dip

20 Squatted Rows w/band
15 push ups

20 Elbow to Knee Crunches
100 Jumping Jacks

Please repeat 3x

10 full sit up

(Arms across your chest or straight in front of you as you come all the way up to a seated position)

10 push-ups

10 per leg stationary lunges 

(Standing in a lunge position, lower down towards the ground, bending both knees to form a 90 degree angle. Complete 10 lunges on one side before moving to the other side)

10 Jumping lunges (5 per side)

(Starting in the same position as above, lunge down and jump up and switch your legs in mid air, landing with feet in the opposite to their starting position)

10 Burpees

(From a standing position, jump down into a straight arm plank position, jump feet forward , then jump straight up)

10 Triceps Dips

(Using a bench, chair, or ledge, hands on the edge, lower your body down towards the ground

10 per leg lateral lunges 

(Lunge out to the side, butt back, weight in heel)

10 Mt. Climbers per leg

(Straight arm plank position, one foot up by your hands, other leg extended straight behind you, jump up and switch legs)

10 Curtsy Lunge per side

( standing, cross one leg behind the other, making sure your front leg stays facing forward, bend both knees towards a 90 degree angle, stand up and repeat on other side)

10 Bodyweight squats (go as low as you can)

10 Stationary inch worms

(Standing, reach down to the floor, walk yourself out into a plank position, then walk yourself back to a hamstring stretch position)

10 Bicycle Crunches per side

(Opposite elbow to knee, extending one leg out)

Rest 1 min

Cardio:45 minute walk or jog or run with hills

Strength: 4x through the following and pick weights that you can finish all the reps but that challenge you by the last 5. If you don't have weights use other things available to you, filled water bottles, bags of rice or beans, a garden bucket full of rocks or dirt. Be creative!

10-15 push ups with explosion

30 Kettle Bell or Weight Swings ( you can use a dumb bell the same way you would swing a kettlebell.)

1 min Jump Rope or Jumping Jacks

1 minute elbows to knees with a kick out

20 upright rows with band or weights

15 curtsey lunges with front Delt raise

1 min Speed Skaters or Running in Place

20 tricep kick backs or dips

12 full Supermans

Rest 30sec-1min

Repeat!

Please complete the following circuit 4x

Every exercise will be done for 20 reps with 10 secs rest to switch exercises

Side crunch with a knee drive (20 per side)
(Lying on your back with your knees dropped to one side, hands behind your head, crunch up and drive your top leg towards you elbows)

Sumo Squats w/ bicep curls
(Legs wide, feet turned out, weights in hand, sumo squat, do a neutral grip bicep curl while in the down position of the squat, return to starting position)

Staggered hand push ups (10 reps per side)
(Starting in a push up position, keep one hand under your shoulder, the other hand will be wide and in front of of you. Switch hands after each push up)

Burpees (no push up)
(From a standing position, jump down into a push up position, jump back to standing and then jump up in the air)

Bulgarian Squat (10 per side)
(One foot elevated on a box or step behind you, squat)

Full Sit Ups
(Arms across chest or in front of you, come all the way up)

Supermans

Speed Skaters (20 per side)
(Jumping side to side from one leg to the other)

2 min rest at the end of each circuit

Please complete the following circuit 5x

Every exercise will be done for 30 secs with 10secs rest to switch exercises

Side plank with a reach under (30 secs per side)
(Starting in a bent arm or straight arm plank position, opposite arm straight up in the air, reach underneath your body as far as you can behind you)

Jump Squats
(Starting in a squat, explode up and jump as high as you can)

Lateral Lunges with a forward delt raise

High knees running or marching in place
(Run or march in place driving your knees as high as possible)

Narrow hand push ups
(Hands right under your shoulders, elbows drop back by your sides, abs engaged)

Plank jumping jacks

(In a bent arm plank position, open and close your legs as though doing jumping jacks)

Supermans

Half Burpees
(In a straight arm plank position, jump both feet forward, then back into the starting position)

2 min rest at the end of each circuit