1. Warm up/stretch (light jog in place or other warm-up).
  2. 60 seconds of jumping rope.
  3. Step-ups: Do on stair steps with a flat bench surface. One foot should be elevated on the step, while the second foot stays flat on the floor. After a slight push off from the lower leg, the top leg extends from a near right angle (shin and thigh) to an almost straight leg. Don't lock the knee. Return to the starting position and repeat for 15 reps on each leg.
  4. Stationary lunges: Extend one leg forward and one leg back, dropping the rear knee toward the floor and back up again. Repeat for 15 reps, then change legs.
  5. Push-ups: You can do the assisted kind (knees on floor) or the regular kind. Do as many as you can, aiming for a goal of 15.
  6. Rows: This can be done on a cable row machine at a gym, or at home using a Dynaband or other rubber tubing. Sit on the floor, feet extended, and wrap the Dynaband around your feet. Grab one end with each hand. Keep the lower back erect and bring hands and arms from an extended position back into the body. At the completion of the movement, the hands should be just below the chest and elbows just off the ribs. Do 15 rows. If you don't have rubber tubing like the Dynaband, you can do "bent over rows" with a dumbbell, 15 reps on each side.
  7. Crunches: Keep the knees bent, with feet on the floor and the lower back flat against the floor. Do 15 reps.

  • 60-second rope skip.
  • Body squats: To target upper thighs and glutes, place your feet shoulder-width apart and rest your hands on your hips. Lower your body until your thighs are parallel to the floor. Return to an upright position and do 20 reps.
  • Step lunges: Take a long step forward, lowering the back knee toward the floor. The front knee should be directly over the ankle in the lunge position, not extended past the toe; an over- extended position stresses the knee. Push back and return to the standing position. Now repeat, same leg, for 10 reps. Then do the other leg.
  • Overhead dumbbell press: Stand with feet shoulder-width apart, arms outstretched and elbows bent at shoulder height. Press the dumbbells up toward the ceiling and slightly in toward each other, until your arms are extended upward. Return to starting position and do 12-15 reps.
  • Seated dumbbell curl: Sit on a bench with your elbows at your sides and your palms up. Lower the dumbbell toward the floor, then lift it three quarters of the way to your shoulders. Return to start and do 15 reps.
  • Tricep dips: Sit on the edge of a bench or step with your hands on the edge of the bench, fingers facing forward. Shift your body so that you are in a seated position in front of, but not on, the bench. Lower your butt toward the floor by bending your arms and then raise yourself back up by straightening them. Don't let your shoulders go beneath your elbows when you go down, and keep your back perpendicular to the floor. The closer you bring your feet in, the easier it is; extending your legs makes it harder.

  • "Bicycle" abdominals: Assume the crunch position and then lift legs six inches off the ground. Pretend you are pedaling a bicycle. Do 10 to 25 reps.
  • 60-second jump rope.
  • Side leg lifts: Lying on your side, slowly lift the top leg three quarters of the way up, then slowly lower it, stopping just before the legs touch. Do 20 reps for each leg.
  • Calf raises: Stand with the balls of the feet on your step. Hold a railing or wall for balance. Slowly raise up till the ankles are fully flexed. Lower yourself slowly. Do 15 reps.

Now repeat the entire circuit.

End with a cool down and stretch.