This is a workout that I wrote for my Double Bay Bootcampers. If your in the area you can come and experience the Beachfit method with a free trial here.
Modify any exercises that you need too, rest when you need too, and take your time to ensure perfect technique is maintained, and perform a warm up before you start and cool down post workout.
Each round is 5 mins - complete as many repetitions as possible. In between each round complete 1 minute shuttle runs.
10x 1 Legged Burpees (5 each side)
20 x V sits
10 x Reverse lunge - Knee hop (5 each side)
20 x Squat Jumps
10 x Push ups (Pump out as many as you can on toes before dropping to knees!
20 bear crawls - 10 forwards/10 backwards
10 x Skater Lunges
10 x Walk the plank
Every minute on the minute complete the following reps. Any time you have remaining before the next set is rest.
10 x Jump Lunges
8 x Push ups
6 x burpees
How did you get on? Let me know in the comments below, and if your not sure what some of the exercises are too, comment below and I might just film this workout for you x