Warm up for 5-10 minutes, then perform the following:
Skipping (100 rotations of the rope)
30 Shoulder press
30 Burpees
30 Press ups
30 Bicep curl
30 Tricep kickbacks
30 Crunches
Rest 1-2 minutes.
Skipping (75 rotations of the rope)
20 Shoulder press
20 Burpees
20 Press ups
20 Bicep curl
20 Tricep kickbacks
20 Crunches
Rest 1-2 minutes.
Skipping (50 rotations of the rope)
10 Shoulder press
10 Burpees
10 Press ups
10 Bicep curl
10 Tricep kickbacks
10 Crunches