WARMUP

Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…

MOVEMENTSETSREPETITIONS
Touchdowns with Arms210
Knee Pulls 210/10
Straight Leg Kicks210/10
Around the Worlds23/3

MAIN ROUTINE

Complete 3 rounds of the following sequence below…

CIRCUITDURATIONREST PERIOD
Air Squats1:000:30
Cardio of Choice1:000:30
Push Ups1:000:30
Cardio of Choice1:000:30
Sit Ups1:000:30
Cardio of Choice1:000:30
REST-2:00

COOL DOWN

Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches. Example of 5:00 routine can be found below 1 upper body stretch, 1 lower body.

MOVEMENTSETSREPETITIONS
Low Belly Breaths 120-30
Classic Tricep Stretch 12:00/side
King Pigeon Pose 12:00/side

* For more CIRCUIT options check out the PRINT VERSION document