Circuit 1, Exercise 1: Mountain Climbers

• Start in a traditional plank — shoulders over hands and weight in your toes.
• With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
• Keep switching legs and begin to pick up the pace until it feels a little like running in place in a plank position.
• Continue "running" for 30 seconds.

Circuit 1, Exercise 2: Alternating Reverse Lunge

• Stand with feet together. Take a controlled lunge (or large step) backward with your left foot.
• Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
• Step the left foot in, and lunge back with the right foot.
• Complete 12-15 reps total. To make this more challenging hold two medium weight dumbbells at your side.

Circuit 1, Exercise 3: Elbow Plank

• Start on the floor, resting on your forearms and knees.
• Step your feet out one at a time, coming into a plank position.
• Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling.
• Hold 30 seconds.

Circuit 1, Exercise 4: Side Elbow Plank

• Begin by lying on your side. Bring your right elbow directly under your right shoulder. Engage your core, press your right elbow into the floor, and rise into side elbow plank.
• Stagger your feet so your left foot is just in front your right, or stack the heels.
• Reach your left arm up toward the ceiling, which will help you lift your waist.
• Hold for 30 seconds, and then repeat on the other side.

Circuit 1, Exercise 5: Overhead Triceps Extensions

• Stand with your feet hip distance apart.
• Hold one dumbbell (go for your heavier weight) with both hands, bending the elbows behind your head.
• Straighten your arms to lift the dumbbell into the air, then slowly bend the arms to lower. This counts as one rep.
• Complete 15 reps.

Circuit 1, Exercise 6: Sumo Squat Jump

• Stand with your feet shoulder width apart and slightly turned out, arms resting on your hips.
• Bend your knees and plié, then jump up explosively. Keep your core engaged.
• Land with control, lowering your body back into the squat position to complete one rep.
• Complete 10-15 reps.

Circuit 1, Exercise 7: Sumo Squat

• Stand with your feet wide, toes pointing out. Bend your knees, lowering your hips deeply, so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
• Then rise back up, straightening the legs completely and squeezing the glutes at the top of the movement to get the most from the exercise.
• Complete 12-15 reps. To make this more challenging hold a dumbbell at your chest.

Circuit 1, Exercise 8: High Knees

• Run in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
• Pump your arms to warm up your upper body.
• Continue running in place for 30 seconds.

Complete three rounds of circuit one. After your third round take two to three minutes of rest, and then begin the first round of circuit two.

Circuit 2, Exercise 1: Up-Down Plank

• Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
• Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
• Repeat for 30 seconds.

Circuit 2, Exercise 2: Bicep Curl and Overhead Press

• Stand with your feet directly under your hips, holding a dumbbell in each hand, palms facing out. Bend the elbows, bringing the weights to your shoulders, performing a bicep curl.
• Stabilize your torso and keep your arms moving upward, straightening the arms above you, performing an overhead press with the palms facing out.
• Bend the elbows coming back to the end of your bicep curl, then straighten the arms coming back to the starting position to complete one rep.
• Complete 12 to 15 reps.

Circuit 2, Exercise 3: Elbow Plank With Reach

• Begin in an elbow plank with your feet slightly wider than your hips to create more stability.
• Reach your right arm straight out, with the thumb pointed toward the ceiling. Return back to elbow plank, and reach your left arm out. This completes one rep.
• Complete 15 reps each arm.

Circuit 2, Exercise 4: Alternating Side Lunge

• Start with your feet directly under your hips. Step your right foot wide to the side coming into a lunge.Your right knee shouldn't go beyond your right toes. Keep your chest lifted and your weight in your heels.
• Push into your right foot to return to standing, then lunge sideways to the left.
• Complete 12-15 reps on each side. To make this more challenging hold a light dumbbell at your chest and press it forward (away from your body) as you lunge.

Circuit 2, Exercise 6: Basic Burpee

• Lower into a crouching squat with your hands on the floor.
• Do a squat thrust by jumping your feet back into a plank position.
• Do one basic push-up, bending the elbows and then straightening back to plank.
• Jump the feet forward to the hands, and come into a squat.
• Do an explosive jump straight up, getting as much height as you can.
• Complete 15 reps. If you can't go all the way to the ground do this modification [5].

Complete three rounds of circuit two, and then foam roll.