continued...

• Jumping jacks
• Pushups
• Stick-ups
• Running in place

Perform the above exercises in order and then repeat the entire warm-up circuit (two times total).

Strength Circuit (30 seconds per exercise) - 3 minutes

• Vertical jumps
• Spiderman push-ups

Do both exercises for 30 seconds apiece; then rest for one minute and repeat.

Water Break - 1 minute

Intense Cardio Training - 10 minutes

• Body-weight squats - 20 seconds of body-weight squats followed by 10 seconds of walking/recovery. Repeat seven times (eight total rounds).
• Rest for two minutes and drink water after completing all eight rounds.
• Push-ups - 20 seconds of push-ups followed by 10 seconds of rest times eight rounds.

Total Body Ab Circuit (30 seconds per exercise) - 4 minutes

• Spiderman climbs
• Planks
• Mountain climbers

Rest 1 minute before repeating entire circuit one time.

Cooldown, stretching and water break - 5 minutes

How to Perform Each Exercise

Stick-Up

• Stand with your back against a wall. Your feet should be 6 inches away from the wall and your butt, upper back and head should all be in contact with the wall at all times. Raise your hands up over your head. Try to keep your shoulders, elbows, and wrists in contact with the wall at all times.
• Slide your arms down the wall and tuck your elbows into your sides. This should bring your shoulder blades down and together. You should feel a strong contraction in the muscles between your shoulder blades as well as the shoulder muscles. Maintain as much contact with the wall as possible.
• From the bottom position, try to slowly slide your arms up until they are straight and in a "stick-em up" position. Again, try to keep everything in contact with the wall.
• Do as many repetitions as possible in the allotted time.

Vertical Jump

• Stand in the start position for the body-weight squat.
• Squat down and jump up as high as possible.
• Bend your knees when you land to absorb the force with your muscles.
• As soon as you land, jump up again. Repeat for as many repetitions as possible in the allotted time.