Your goal is to complete all three of these mini workouts in one session. Complete each metabolic conditioning blast as quickly as possible (NO rest!). Your rest comes between each of the three separate workouts. Each mini workout is designed to hit different parts of the body; that way, you won't fatigue any one body part and you should be able to move from one exercise to another without breaks.
If you are new to working out or are used to a lower level of intensity, aim to complete the three mini-workouts over a three day span, one per day...also, feel free to lower the prescribed weight loads to something you are more comfortable handling over high repetitions.
3 ROUNDS OF:
*30 x Box Jump
*30 x Stiff Leg Deadlift High Pull (15 lb. DBs or 55 lb. barbell)
*30 x Push-Up
3 ROUNDS OF:
*30 x Double-Under (or 120 x Regular Jumps of Rope)
*30 x Push Press (15 lb. DBs or 55 lb. barbell)
*30 x Lunge Jump (15 x ea. leg)
3 ROUNDS OF:
*30 x Overhead Squat (taught towel or jump rope or 55 lb. barbell)
*30 x Jumping Pull-Ups
*30 x Single Leg Squat (15 x R leg; 15 x L leg)
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