Burpees

Push Ups

Swing Lunges

V-Ups

Overhead Clap Jacks

45 seconds on, 15 seconds off,

1 minute rest between rounds,

4 rounds

Burpee Tuck Jumps

3 Stop Push Ups

Fwd Lunges

ABS Hips Raises

Seal Jacks

45 seconds on, 15 seconds off,

1 minute rest between rounds,

4 rounds

Circuit #1 Week 1

3 sets of each      

Body Weight Squats  [8, 12, 15]

Push Ups  [8, 12, 15]

Reverse Lunges   12 per leg

Body Weight Rows  [8, 12, 15]

Cross Body Mountain Climbers  [15 per leg]

Jumping Jacks  [30 each set]

Rest 1 minute after each circuit

Circuit #2 Week 

3 sets of each      

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Spiderman Pushups  [6-10]

Squat Jumps 15

V-Ups 12 per leg

Burpees 10

Run in Place  50 steps

Push Ups  10

Alternating Leg Raises  15 per leg

Rest 1 minute after each circuit

Circuit #3 Week 3

This week is time based, 30 seconds on, 15 seconds rest, go through the circuit 3 times

Squat to Squat Jump (1 Squat, 1 Squat Jump, Repeat)

Push Ups

Lunge Jumps

Inverted Row

T Push ups

Total Body Extentions

Prisoner Lunges

Body Saw

Burpees

Shuttle Sprints

Rest 2minutes after each circuit.

Circuit #4 Week 4

Time Based Again, 60 seconds on, 15 off, if you need to stop and rest do so, go through 3 times with a minute rest in between circuits.   Optional, 45 on 15 off.

Body Weight Squats

Duck Unders

Spiderman Climbs

Push Ups

Prisoner Swing lunges

Touch Jumps

Leg Raises

ABC V-Ups

Run In Place

Burpees

Circuit #3 Week 3

Low Jump Lunges    [4 Each leg]

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Push Ups  [4]

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Cross Body Mountain Climbers   [4]

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Rest  [4 seconds]

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Repeat [8 times]