| Warm-up | |
| Circuit: Partner runs, swap over, next exercise | |
| Deadlift | |
| Bent over row | |
| Box jumps | |
| Medicine ball squat press | |
| Assisted chin-ups | |
| Burpees | |
| Push-ups | |
| Mountain climbers | |
| Dips | |
| Walking pulse lunges | |
| Abs circuit: 30secs each | |
| Crunch pulse | |
| Bum hops | |
| Crunch pulse | |
| Heel taps | |
| Crunch pulse | |
| Crunches | |
| 2min plank | |
| Stretch | |
