This workout should be performed as a circuit – do each exercise once and when you finish all exercises repeat from the beginning in 3-4 sets.
GYM OPTION
| Exercise | Sets | Reps | Rest | |
| 1 | Dumbbell thruster | 3-4 | 45sec – 1 min | 20-45sec. |
| 2 | Box jumps | 3-4 | 45sec – 1 min | 20-45sec. |
| 3 | Battle rope alternate waves | 3-4 | 45sec – 1 min | 20-45sec. |
| 4 | Sumo squat to upright row | 3-4 | 45sec – 1 min | 20-45sec. |
| 5 | Medicine ball throw | 3-4 | 45sec – 1 min | 20-45sec. |
| 6 | Kettlebell swing | 3-4 | 45sec – 1 min | 20-45sec. |
| 7 | Front plank | 3-4 | 45sec – 1 min | 20-45sec. |
| 8 | Side plank raises | 3-4 | 45sec – 1 min | 20-45sec. |
1. Dumbbell thruster – 45sec – 1 min
2. Box jumps – 45sec – 1 min
Beginners option forward jumps
3. Battle rope alternate waves – 45sec – 1 min
*If your gym does not battle ropes, do home workout exercise 3
4. Sumo squat to upright row – 45sec – 1 min
5. Medicine ball throw – 45sec – 1 min
6. Kettlebell swing – 45sec – 1 min
7. Front plank – 45sec – 1 min
8. Side plank raises – 45sec – 1 min
HOME OPTION
| Exercise | Sets | Reps | Rest | |
| 1 | Wall sit | 3-4 | 45sec – 1 min | 20-45sec. |
| 2 | Squat jump | 3-4 | 45sec – 1 min | 20-45sec. |
| 3 | Commando | 3-4 | 45sec – 1 min | 20-45sec. |
| 4 | Burpee | 3-4 | 45sec – 1 min | 20-45sec. |
| 5 | Shoulder taps | 3-4 | 45sec – 1 min | 20-45sec. |
| 6 | Backward lunge jump | 3-4 | 45sec – 1 min | 20-45sec. |
| 7 | Mountain climbers with twist | 3-4 | 45sec – 1 min | 20-45sec. |
| 8 | Side plank raises | 3-4 | 45sec – 1 min | 20-45sec. |
1. Wall sit – 45sec – 1 min
2. Squat jump – 45sec – 1 min
3. Commando – 45sec – 1 min
Beginner option on knees
4. Burpee – 45sec – 1 min
Beginner option without jumps
5. Shoulder taps – 45sec – 1 min
Beginner option on knees
6. Backward lunge jump – 45sec – 1 min
Beginner option without jump
7. Mountain climbers with twist – 45sec – 1 min
8. Side plank raises – 45sec – 1 min
Beginner option with lower leg leaning on floor with bent knee
