

~ * ~ Start with a warm-up of spinning on a bike for five miles (alternate: jog or perform a warm-up of your choice)
Round One
Walking lunges x 40 (20 on each leg)Goblet squat x 20Jog one mileBox step-ups x40 (20 on each leg)Kettle bell swings x20 (10 each arm)Box jumps x20Jump rope x150Round Two
Walking lunges x 30 (15 on each leg)Goblet squat x15Jog 3/4 mileBox step-ups x30 (15 on each leg)Kettle bell swings x15 (alternating arms)Box jumps x15Jump rope x125Round Three
Walking lunges x20 (10 on each leg)Goblet squat x10Jog 1/2 mileBox step-ups x20 (10 on each leg)Kettle bell swings x10 (alternating arms)Box jumps x15Jump rope x125 ... If you're feeling up to it after that (let me be frank and say that workout kicked my a**), here is round four. It looks easy but mind you, this round is not for the faint of heart!Round Four
Walking lunges x10 (5 on each leg)Goblet squat x5Jog 1/4 mileBox step-ups x10 (5 on each leg)Kettle bell swings x5 (on each arm)Box jumps x10Jump rope x100Abs
Sit ups x30Reverse sit ups x20Dead bugs x10Side plank 30sec (on each side) Repeat 3 times