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Up Downs (Start Standing ? get down and up as fast as possible) ? 3 sets of 10
Burpees ? 2 sets of 15
Down Ups (Lay on back ? get up and down as fast as possible) ? 3 sets of 10
Forward Backward Sprints ? 5 forward 20 yards/5 backward 20 yards Alternate the Following Exercises (Circuit)

• Pushups ? 4 Sets of 15
• Situps ? 4 Sets of 20
• Pullups ? 4 Sets of 5

Alternate the Following Exercises (Circuit)

• Pullups ? 1,2,3,4,5,4,3,2,1
• Pushups ? 2,4,6,8,10,8,6,4,2
• Situps ? 3,6,9,12,15,12,9,6,3
• Dips ? 2,4,6,8,10,8,6,4,2