20 SECONDS JOGGING ON THE SPOT
15 SECONDS PUNCHING OUT
15 SECONDS HIGH KNEES
10 SECOND SPRINT
10 SECOND JUMPING JACKS
25 Seconds press ups - Standard press ups with a comfortably wide hand position. Looking forwards, bending the elbows to lower your chests towards the ground and push yourself back up to the start position. this can be done on the knees if too difficult.
25 Seconds Jump squats - Starting with the feet shoulder with apart, straight back, proud chest and sticky out bum, lower yourself into a seated position. From here focus the weight onto your heels and drive through into a big jump. As you land be sure to bend your knees to repeat for consecutive jumps.
25 Seconds sit up to hug knees - Start from a prone sit up position with the feet flat on the ground, knees up and arms out behind the head. Push pelvis flat into the ground, exhale and squeeze the abdominal muscle into yourself causing your trunk to to rise. Hug your knees to finish exercise and repeat to finish
25 Seconds walkouts - Starting with the feet shoulder with apart, straight back, proud chest and sticky out bum, lower yourself into a seated position. From here, place the palms of the hands on the ground and walk them out until body is in a plank position. Walk the hands back in towards you then stand to repeat the exercise.
25 Seconds dynamic plank - Start by laying flat on stomach with forearms flat on the ground and toes pressed into the ground. Lift stomach off the ground to achieve a plank. From here place one palm on the ground and straighten out at the elbow. repeat with the other arm to achieve a straight arm plank. return to start position and repeat to complete the exercise.
5 seconds rest between each exercise
10 seconds rest between a whole set (sets listed below)
Complete this circuit 2 times...Good luck!
NOW TRY THESE SETS
RED, BLUE, PINK
RED, BLUE, PINK, PURPLE
RED, BLUE, PINK, PURPLE, YELLOW
RED, BLUE, PINK, PURPLE, YELLOW, GREEN