Courtesy of Mike Duffy, owner and head trainer at Mike Duffy's Personal Training Studio.

Round One:
> Burpees
> Mountain Climbers
> Jumping Jacks

Three circuits: 10 reps first round, 15 reps second round and 20 reps third round. Non-stop no rests.

> Jump rope 3 minutes

Rest 1 minute

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Round Two:
> Walking Lunges with kettlebell exchange underneath leg
> Pushups
> Lunge Jumps
> Walk-outs (inchworms)

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

> Jump rope 3 minutes

Rest 1 minute

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Round Three:
> Traveling Kettlebell Squats
> TRX Pullups
> Box Jumps
> TRX Jack Knives

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.

> Jump rope 3 minutes

Rest 1 minute

Round Four:
> Traveling Side Lunges
> Dips
> Speed Skaters (lateral jumps)
> Plank to Pushup

Three circuits: 45 seconds per exercise with a 15 second break between each exercise and circuit.