Warm-up First

30 sec Work, 10 sec Rest, 3 Times through

In between each set do a 30 sec jog in place and then 60 sec sprint

(some don't have a treadmill so you can replace jogging in place; for sprint do mountain climbers, high knees, jumping jacks, skate glide,  something that gets your heart rate up)

All of these exercises can be done with body weights or weighted

1) In and Out Squats

2) Standard Squat with Punch and Twist

3) Plank with Alternating Leg Knee tuck to Chin then Leg touch to Side

4) Alternating Lung Jump