Main Section

1. Main session (circuit training)

1.1. Abdominals

1.1.1. Sit-ups

1.1.2. Crunches

1.1.3. Leg lifts

1.1.4. Scissors

1.2. Stations

1.2.1. Kettle bell exercises

1.2.1.1. Weight used

1.2.2. Chest, shoulders and triceps

1.2.2.1. Push-ups (consider potential variation to make them easier or harder)

1.2.2.1.1. Box

1.2.2.1.2. Star

1.2.2.1.3. Finger-tip

1.2.2.1.4. Diver

1.2.2.2. Triceps Dips

1.2.2.2.1. Depth

1.2.2.3. Inch worm crawl

1.2.2.3.1. Box

1.2.2.3.2. Speed

1.2.3. Legs

1.2.3.1. Jump leg lunges

1.2.3.2. Squats

1.2.3.3. Squat jump

1.2.3.4. Calf raises

1.2.4. Cardio

1.2.4.1. 'Av a bit of a jog around

1.3. Music

2. Select your time limit

3. Pick an upper body exercise

4. Pick a lower body exercise

5. Have a high intensity running exercise.

5.1. Cover all main body body exercises