WORKOUT 1: MORNING

1
BURPEE

8 set of 20/10 second inverals

WORKOUT 2: LUNCH

CIRCUIT: 8 ROUNDS + 30 SECONDS REST

1

MOUNTAIN CLIMBERS

1 set of 15 seconds

PUSHUPS

1 set of 15 seconds

WORKOUT 3: EARLY EVENING

CIRCUIT: 2-3 ROUNDS + 15 SECONDS REST

1

JUMPING JACKS
1 set of 15 seconds + 15 seconds rest

BODYWEIGHT SQUAT

1 set of 15 seconds + 15 seconds rest

SIDE HOP

1 set of 15 seconds + 15 seconds rest

LONG INTERVAL WORKOUT 1

CIRCUIT: 5-8 ROUNDS + 15 SECONDS REST

1

JUMPING JACKS

1 set of 1 minute + 30 second rest

JOGGING-TREADMILL
1 set of 1 minute + 30 second rest

LONG INTERVAL WORKOUT 2

1
BOX JUMP (MULTIPLE RESPONSE)

8 sets of 15/15 second intervals

2
BODYWEIGHT SQUAT
8 sets of 15/15 second intervals
INCREASED UPPER-BODY INTERVAL WORKOUT
1
JUMPING JACKS

1 set of 30 seconds + 15 seconds rest

PLANK

1 set of 30 seconds + 15 seconds rest

 3

BODYWEIGHT SQUAT

1 set of 30 seconds + 15 seconds rest

PUSHUPS

1 set of 30 seconds + 15 seconds rest

 5

MOUNTAIN CLIMBERS

1 set of 30 seconds + 15 seconds rest

DUMBBELL REAR LUNGE

1 set of 30 seconds + 15 seconds rest

 7

PUSHUPS

1 set of 30 seconds + 15 seconds rest

BUTT LIFT (BRIDGE)

1 set of 30 seconds + 15 seconds rest

 9

SIDE HOP

1 set of 30 seconds + 15 seconds rest

10

ROPE JUMPING

1 set of 30 seconds + 15 seconds rest