Make sure you drink a lot of water during and after this workout.

Please do the following circuit 5x through. You will need to head to an open area where you have space to sprint/run/jog/walk or a set of stairs you can sprint/run/jog/walk up (whichever is your fastest speed). Please complete each of the following exercises for 1 minute followed by a 15 second burst of sprints or stairs. upon completing the burst, go right into the next exercise.

Narrow stance squats

(Toes forward, feet inches apart, squat as though you are going to sit in a chair)

Wide stance push ups

(Start with your hands directly under your shoulders, then move your hands laterally (directly out to the sides) as far as you can. This should be the widest you can spread your hands)

Alternating Reverse Lunges

(Start standing with feet close together, step back into a lunge position, bring your foot back next to the stationary foot and repeat on the other side. Continue repeating for duration of time)

Floor Dips Or Regular Dips

(Seated on the ground, hands slightly behind you by your sides, fingers facing forward towards your legs, bend at your elbows, lowering your body down/back, then straighten your arms to full extension)

Row boat abs

(Seated on the ground, balanced on your bum, lean back slightly as you extend your legs out in the air, then squeezing your abs, bring your legs back towards your chest as you bring your chest back towards your legs)

Rest 2-3 minutes

Please do the following circuit 4x through. 50 seconds Per exercise with 10 seconds rest to transition. If you do not have all of the equipment you can improvise.

Sumo squat with a Shoulder Press w/10lbs

Side Plank with a reach under

(Starting on your elbow in a side plank position, raise your opposite arm up in the air, then reach under your body with that arm as far as you can)

Staggerd hands Push ups

(Starting in a push up position, place one hand staggered in front of the body while the other is under your shoulder, complete one push up then switch your hands)

Lunge w/rows w/10lbs

(In a lunge position, bend forward, palms facing towards your body, squeeze shoulder blades together and row)

Star Jumps

(Starting in a slightly squatted position, jump up as high as you can and spread both arms and legs out in the shape of a star)

Please do the following circuit 6x through. 50 seconds Per exercise with 10 seconds rest to transition. If you do not have all of the equipment you can improvise.

3 jump squats to 3 push ups

Walking lunges with bicep curl

Side Plank with a reach under

Shoulder Push ups

Squatted Low Rows w/band

Quick feet

Please do the following 5-6x through

1. Elbows to knees, rocking feet to floor x20
On your back in tabletop position, crunch your elbows to your knees, as your head goes back, rock your feet to the floor.

2. Push ups to side plank x5 per side
Do a push up and then rotate onto one hand into a side plank position

3. Plank Jumping Jacks x20
From a bent arm plank position, jump your legs open and closed until you complete 20 jumping jacks

4. Side lunge w/bicep curl x8 per side w/15lbs per hand
Lunging sideways, at the bottom of the lunge complete one bicep curl, the. Repeat on the other side

5. Mt. Climbers x 20 per leg
In a straight arm plank position, jump one foot forward, then jump up and switch your feet

6. Bent over rows x 15 w/15lbs per hand
With a nice flat back, slight bend in the knees, squeeze shoulder blades together, as you bring your hands and arms back.

4-6x 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. 

Sumo squat with shoulder press

Starting in a sumo squat position with feet turned out, hands by your ears, as you stand up out of your squat, press your arms straight up in the air, lower arms back down and return to squatted position

Burpees

From a standing position, reach down for the ground and jump yourself into a straight arm plank position, jump your feet back up by your hands and then jump into the air

Stationary Lunges w/bicep curl (30 seconds per side)

Starting in a split leg stance, lower down into a lunge, complete a bicep curl, stand up without moving your feet

Mt.Climbers

Starting in a straight arm plank position, bring one foot forward under your chest, jump up and switch feet

Squat with Tricep Ext.

Starting with arms extended above head holding one weight, squat with feet in a narrow stance, lower weight behind your head as you squat. Extend arms back up to straight overhead as you stand up

Jumping Jacks

Plank 

On your elbows and toes with a nice flat back

Supermans

Lifting both arms and legs up off the ground

1-3 minute rest