Warm-up 10–15 min

• Joint rotation exercises
• Hip rock / trunk rotations, squats, plank, sit-ups, push-ups, supermans
• Dumbbell punches — 1 min
• Band rows — 1 min

The circuit 9 rounds · 2 cycles

1. Shuffles (band)
2. Single high pull (kettlebell)
3. Single row (dumbbell)
4. Bird dogs
5. Push kicks (kick shield)
6. Biceps curls / triceps extensions
7. Hollow hold
8. Slam ball slams
9. Supermans

Stretching 10 min

Triceps, biceps, pecs, shoulders, back, quads, hamstrings, glutes, calves.

Warm-up 10–15 min

• Joint rotation exercises
• Light jog up hill / stair walk
• Push-ups, sit-ups, glute bridges
• Hip rock / trunk rotations
• Dumbbell punches — 1 min

The circuit 8 exercises · 2 cycles

1. Jogging on spot, alternating knees — 4 reps
2. Sit-ups half round, swap to constant punches
3. Squats alternating 4 push kicks
4. Focus mitts — 1, 2, 4 (swap)
5. Slam ball (swap)
6. Focus mitts — 4 punches, slip, slip, duck, duck
7. Band exercises — fire hydrants, leg raises, donkey kicks
8. Run to tree while the other boxes

Stretching 10 min

Shoulders, back, chest, biceps, triceps, quads, glutes, hamstrings, calves.

Warm-up 10–15 min

• Joint rotation exercises
• Light dumbbell upper body, plank shoulder taps, supermans, hip rock / trunk rotations
• Dumbbell punches — 1 min
• Standing band rows — 1 min

Strength sets 3 sets · 8–12 reps

1. Dumbbell rows
2. Prone raises
3. Chest press
4. Chest flys
5. Biceps / triceps superset
6. Crunch press

Stretching 10 min

Chest, back, shoulders, biceps, triceps.