Total Body Circuit: no equipment needed

Run a 5K (3.2 miles) 

warm up- 5 minutes

Sprint 1 minute

Jog 1 minute

Sprint 1:30 

Jog 1:30

Sprint 2:00

Jog 2:00

Sprint 1:00

Jog 1:00

Jog fast the remainder of the time

Bench Circuit:

*Bench hops X 20

(hands on bench and hop over bench side to side with both feet)

*1 leg bench step ups (fast) X 20

(one foot on the bench, step up on that foot & tuck up the other knee)

*Other leg bench step ups (fast) X 20

*Tri-cep Dips X 20

*Bench jump ups X 20

(jump up on bench with both feet and hop down)

*Decline Push ups X 10

*Spider Planks X 20

REPEAT X3 

Hip Thrusts Sways X 50

Plank up downs X 10

Skiiers X 20

Single leg squat (no weight) X 15 each leg

Plank 1:00

REPEAT X3