| Warm-up | ||
| Circuit: 2x with a run in between each 50 while partner wall sits | ||
| 50 | Upper cuts | |
| 50 | Cross | |
| 50 | Hook | |
| Power circuit: 1 min each x2 | ||
| Pop squats | ||
| Side lunges | ||
| Mountain climbers | ||
| Plyo push-ups | ||
| Superman hold | ||
| Abs circuit: 30 secs each x2 | ||
| Crunches | ||
| Straight arm hold | ||
| Bum hops | ||
| Side hold | ||
| Crunches | ||
| Side holds | ||
| Stretch | ||
