This is the workout I did with my client this morning....(after our warm-up and core work)
25 Kettle Bell swings
20 Bridges
15 Step-ups (each leg)
10 squat jumps
5 hill sprints (used my front lawn...only takes about 10 seconds to sprint to the top)
We set the stopwatch and recorded her time for round 1. This was our base time....the goal was to be quicker on the following rounds (while keeping good form). Beating the clock was great motivation to push harder even when she wanted to quit! I was so very impressed!
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