Instructions: Before beginning the workout perform a warm-up consisting of light to moderate activity that increases your heart rate and moves your joints through a moderate to large range of motion (jog in place, stepping side to side, arm circles, marching, leg swings, etc.).

Using the movements provided below perform 5 repetitions (reps) of each exercise, resting 5-60 seconds between each exercise/round as needed. Every additional round includes all exercises before it with the next exercise in the list added (see example below). Once all exercises 1-6 have been completed, reverse the order of the exercises and do the same thing, working backwards from 6-1 (ascending then descending order, accumulating a new movement each round).

Example:
Round 1: 5 reps of squat jumps
Round 2: 5 reps of squat jumps + 5 reps of incline plyo push-ups
Round 3: 5 reps of squat jumps + 5 reps of incline plyo push-ups + 5 reps of plyo split squats

After you complete the workout perform static stretches for the muscle groups used (quadriceps, hamstrings, glutes, chest, back, abdominals).

Round 1: Complete 5 reps of exercise 1 
Round 2: Complete 5 reps of exercises 1 & 2 
Round 3: Complete 5 reps of exercises 1, 2, & 3 
Round 4: Complete 5 reps of exercises 1, 2, 3, & 4 
Round 5: Complete 5 reps of exercises 1, 2, 3, 4, & 5
Round 6: Complete 5 reps of exercises 1, 2, 3, 4, 5, & 6
Round 7: Complete 5 reps of exercise 6
Round 8: Complete 5 reps of exercises 6 & 5
Round 9: Complete 5 reps of exercises 6, 5, & 4
Round 10: Complete 5 reps of exercises 6, 5, 4, & 3
Round 11: Complete 5 reps of exercises 6, 5, 4, 3, & 2
Round 12: Complete 5 reps of exercises 6, 5, 4, 3, 2, & 1

EXERCISE	DEMO	DEMO-MODIFIED
1. Squat Jumps
2. Incline Plyo Push-Ups
3. Plyo Split Squats (both sides)
4. Incline Mountain Climbers
5. Tricep Dips
6. Incline Plank Rows (both sides)