Great Workout

Exercise 1
Gassers- run 40yds there and back (1) 3x with no rest in between
Squat jumps- Start in a quarter squat position and jump up extending arms up in the air 12x
Push ups (as many as possible)
Repeat circuit 4x

Exercise 2
Mountain climbers-Start in push up position with one foot staggered in front of the other. Then switch leg positions in one movement(2o reps)
Lateral shoulder raises- take dumbbells in each arm and raise them from your hip to shoulder height(palms down) 12 reps
Dumbbell curls (12 reps each arm)
Repeat 4x

Great Workout

Form a square. (Use cones or whatever if available)
Each cone is 10yards apart

Exercise 1:
Sprint to first cone
Then shuffle to next cone touching the ground with your hands twice
Back peddle to third cone
Then shuffle to 4th cone touching the ground with your hands twice
Repeat 1 more time
Go directly into push ups(as many as you can do)

Repeat 4x (45 second rest in between sets)

Exercise 2
One leg squats (8-12) reps each leg
Db curls (10reps each arm)
Repeat 3x (45 second rest in between sets)

Great Workout

(REPEAT EXERCISES ONE AFTER THE OTHER. NO BREAK!)

Exercise 1: Gasser
Sprint 30 yards and back
3x (there and back is 1)

Exercise 2: Walking Lunge
Lunge 3o yards and jog back

Exercise 3: Quick Feet
Find or imagine a line in front of your feet. Step back and forth over line alternating feet as fast as possible for 30 seconds

Exercise 4: Push Ups
Do as many as possible. Try to slow your heart rate down while doing these!

Take 45 second break!

REPEAT EXERCISES 1-4 4X! WITH 45 SECOND BREAK.

HAVE FUN!