| Warm-up | ||
| Boxing Circuit: | 1 min | Cross + wall sit |
| 1 min | Jab + wall sit | |
| 1 min | Upper cut + wall sit | |
| Power Circuit x2: | MB slam | |
| 30 secs each exercise | Pop squat | |
| Push-up | ||
| Tricep push-up | ||
| Lunge pulse | ||
| Reverse bridge | ||
| 2 x | Big hill sprint (walk back) | |
| Ab Circuit x2: | Crunches | |
| 45 secs each exercise | Straight arm hold | |
| Hold | ||
| Stretch |
