Day 1 - Monday and Thursday

5 Minutes
1 minute stairs 1 minute high knees 30 seconds crunches 1 minute stairs 1 minute high knees 30 seconds crunches

4 Minutes
1 minute backwards lunges 1 minute squat with shoulder press 1 minute backward lunges 1 minute squat with shoulder press

3 Minutes
10 triceps kickbacks 10 biceps curls 10 lateral raises Repeats for 3 minutes

2 Minutes
30 seconds step ups 1 minute punches 30 seconds step ups

1 Minute
Bicycle abs

Repeat Cycle

Day 2 - Tuesday and Friday

5 Minutes
1 minute step ups 1 minute squat with kick back 30 seconds lunges 1 minute step ups 1 minute squat with kick back 30 seconds lunges

4 Minutes
1 minute squat jumps 1 minute full arm circles 1 minute squat jumps 1 minute full arm circles

3 minutes
10 bent over row 10 front raises 10 reverse flyes Repeat for 3 minutes

2 minutes
30 seconds wrist curls 1 minute calf raises 30 seconds wrist extensions

1 minute
Toe touches

Repeat Cycle

Day 3 - Wednesdays and Saturday/Sunday

5 Minutes
1 minute standing mountain climber 1 minute crate/box lifting 30 seconds karioke 1 minute standing mountain climber 1 minute crate/box lifting 30 seconds karioke

4 Minutes
1 minute bridge with chest press 1 minute dumbell overhead hold 1 minute bridge with chest press 1 minute dumbell overhead hold

3 Minutes
10 prone extensions 10 single leg wall squats 10 woodchops with weight

2 Minutes
30 seconds shoulder internal rotation 1 minute squat over step/box 30 seconds shoulder external rotation

1 Minute
1 minute Russian twist with weight

Repeat Cycle