Dynamic body weight warm-up: 3 exercises, 10 reps of each, rest 30 to 60 secs between rounds: Regular push-ups, squats jumps, sit-outs. Then:-
30 seconds of work, then 30 seconds of rest alternating between each exercise in the pairing.
Continue for 4 sets then move to the next pair until you are done:-
1a. Kettlebell swings
1b. Hindu squats or box squats
2a. Speed rope skipping
2b. Box jumps
3a. Jungle Gym / ring body row
3b. Burpees
Finisher:- 30 x handstand kick-ups
Eischens Yoga