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