Make sure you do about 5 minutes of dynamic movements to warm up such as jumping jacks, seal jacks, jump rope, jogging, etc. Circuit Training & Conditioning 2 Minutes Training / 30 Seconds Rest / 2 Rounds Planks Mountain climbers V-ups Russian twists Finish with 200 meter sprints for 15 minutes. Don't jog. Run, fast. And when you rest, fully recover before sprinting again.