Circuit Workout: Easy and Hard Versions

Dynamic Warm-up
- 5 min jog
- High knees
- Butt kicks
- A-skip
- B-skip
- Lunges
- Toy soldiers
- 10 body-weight squats
- Fence drills (10 per leg)
- 5 squat jumps
    Warm-up over

Circuit
For this circuit you need a jump rope and a pull-up bar. The "Easy" version of this workout is posted first, but lower down is the "Hard" version if you think you are up to it. Alter this workout to your strengths. For example, if you are great at pull-ups, add more pull-ups for each set.

Easy mode
- 5 pull-ups, 10 sec rest
- 10 squat jumps, 10 sec rest
- 10 push-ups, 10 sec rest
- 40 jump ropes
1 min rest
- 5 pull-ups, 10 sec rest
- 10 squat jumps, 10 sec rest
- 10 push-ups, 10 sec rest
- 40 jump ropes
1 min rest
- 10 pull-ups, 10 sec rest
- 10 squat jumps, 10 sec rest
- 10 push-ups, 10 sec rest
- 40 jump ropes
1 min rest
- 10 pull-ups, 10 sec rest
- 10 squat jumps, 10 sec rest
- 10 push-ups, 10 sec rest
- 40 jump ropes
1 min rest
- Rolling Plank: 1 min middle, 30 sec right, 30 sec left, 1 min middle

Done! Great work! You are less of a sissy now. Get your protein powder, stretch out and relax.

Hard Mode
- 10 pull-ups, 10 sec rest
- 10 squat jumps, 10 sec rest
- 15 push-ups, 10 sec rest
- 30 double jump ropes (double, meaning the rope travels under your feet twice per jump)
1 min rest
- 10 pull-ups, 10 sec rest
- 10 squat jumps, 10 sec rest
- 15 push-ups, 10 sec rest
- 30 double jump ropes
1 min rest
- 15 pull-ups, 10 sec rest
- 15 squat jumps, 10 sec rest
- 20 push-ups, 10 sec rest
- 30 double jump ropes
1 min rest
- 15 pull-ups, 10 sec rest
- 15 squat jumps, 10 sec rest
- 20 push-ups, 10 sec rest
- 30 double jump ropes
1 min rest
- Rolling Plank: 1 min middle, 1 min right, 1 min left, 1 min middle
1 min rest
- Rolling Plank: 1 min middle, 1 min right, 1 min left, 1 min middle
Done!

Great work! You are a beast. Get your protein powder, stretch out and relax.