We’ll call this the "Off-Road Circuit". Each exercise is done one after the other without a rest in-between.

A. 2 foot squat thrusts 20 repetitions (get down on hands and knees and thrust both legs out behind you then bring them into your chest – that’s one repetition and repeat 20 times)

B. Step on and off the bench 20 times

C. Extra wide arm push ups. 15 repetitions

D. Place a line on the ground – a piece of rope or three foot long skinny stick and hop with both feet together on each side of the marker. Hopping to each side counts as one time. Repeat 24 times.

E. Lying sit up crunches with knees bent feet flat on floor and hands at the side of head. Repeat 30 times

F. Step on and off bench as before

G. Lunges – take a long step forward. Front leg is bent at 90 degrees and rear knee is almost touching the ground. Do the same with the other leg. Repeat each leg 10 times.

H. Hop each side of the marker as before

I. Normal push-ups. Arms shoulder width apart. Repeat 20 times

J. Step on and off bench as before

K. Lying on floor, hands at side of head legs up in the air moving as if on a pedal bicycle and twist upper body side-to-side trying to touch knees of opposite leg with opposite arm. Repeat touching each with elbow 20 times.

M. Hop each side of the marker as before

N. Alternate leg squat thrusts – same as very first exercise but instead of two feet together, repeat with alternate legs. Repeat 15 times for each leg.

O. Step on and off bench as before

P. Narrow push-ups with hands no more than 6 inches apart. Repeat 15 times

Q. Hop each side of marker as before

R. Lying on back. Legs straight up in the air and reach forward with hands to alternate feet. Repeat 15 times to each foot

S. Step on and off bench as before.

And now you are finished. You’ve just done a strength training and cardio program. Well done.