Push Ups: every 30 seconds. 4|6|8|6

Front Leaning Rest: 20 seconds Hold, 10 seconds Rest – 4 Rounds

Dumbbell Circuit 1: 6 sets of 10-12 reps | Rest 1 minute between sets

Sit ups

Bent over Row

Goblet Squats

Shoulder Press

Run 400 meters , rest 2 minutes, repeat 3 times.