After you warm up, go through the following circuits. Complete each circuit twice.
15 x Pushups
20 x Squats
20 x 3-way Mountain Climbers
20 x 3-level Squat Jumps
15 x Plyo Pushups
10 x Front-to-Back Lunges (10 each side)
10 x Single leg Romanian dead lift (10 each side)
20 x Split leg plyo jumps
15 x Thumbs-up Pushups
10 x One-legged knee drop squats (10 each side)
20 x Bridge (5 second hold)
20 x Lateral Jump and Hold
15 x Push-up with side-arm balance
10 x Triangle Lunges(10 each side)
10 x Plank Leg Lift(10 each side)
10 x Knee Driver Lunge Jumps(10 each side)