Focus on short bursts of bodyweight power leading to a 2 minute cardio burst which will help to improve your speed and cardio efficiency.
Complete 30 seconds of each of the first 3 exercises and give yourself 20 seconds of recovery after each set. Push yourself with continuous cardio work for the final 2 minutes, allowing for short periods of recovery if required.
A kettlebell and bodyweight inspired workout designed to increase your strength and power. This consists of 2 rounds of 5 exercises, completed in a circuit format with short recovery periods.
Complete each of the 5 exercises for 40 seconds allowing for 20 seconds of recovery. Repeat circuit for a second round with the aim to complete as many repetitions as possible during the working periods.