Warm Up
5-10 minutes gradually increasing your heart rate (eg walking, then jogging, then running)
Circuit
1 minute per exercise, 1 minute jog / run between each exercise. Complete the circuit twice
Weighted squats
Bent over row
Knee push-ups
Walking lunges
Up and down hold
Incline tricep push-ups
Abs
30 seconds per exercise. Complete the abs circuit twice
Crunches
Bum hops
Heel taps
Side plank (both sides)
Front 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