1 – 30 sec plank
2 – sprints 20 yards
3 – squat holds 30 sec
4 – shoulder pushups
5- push up holds 5 sec half way
6 – shoulder press use anything
7- lungs each leg
8- two foot jumps
9- bicep curls
10- tricep extensions or close grip pushups
11- mountain climbers
12- wide grip pushups