6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. Shuffle taps
2. Stiff leg deadlift, curl press, double high knee
3. Crunch pulses
4. Alternate knee to elbow
5. Plank into squat stance
6. Reverse burpee, butt up

Finish with 3 minutes of extreme endurance 1 minute of each - Jumping jacks - Sprints - Leap frogs