Warm Up
5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
Circuit
1 minute per exercise
Supine row
Pistol squat
Up and down hold
Horizontal leap
Ropes
Glute ab/ad
Dips
Frog pumps
+
500m run
Abs
15 seconds each x 8
Crunches
Bum hops
1 minute each
Side plank
Front plank
Side plank
Cool Down
5-10 minutes gradually decreasing your heart rate until you can sustain a normal conversation (eg jogging then walking)
Full body stretches