Fast and furious

This workout consists of 2 plyometric intervals and one bonus round. Perform 3 sets of each interval. Complete each exercise for 50 seconds, then take 10 seconds rest. (Modify by performing each exercise for 30 seconds with 15 sec rest)

Interval 1: 

Jump squat with a toe click

Pushup/double knee tuck (pushup then jump both knees into your chest and land in a plank)

Russian twists

Repeat the interval 2 more times, then run or stair climb for 5-10 minutes and move on to interval 2. 

Interval 2

Modified ninja jump squats (Start on your knees, place your hands on the floor and jump to both feet. Jump squat forward, then back and come back to your starting position on your knees. Continue for 50 seconds)

Plank jacks with knees bent  

V sits  

Repeat interval 2 two more times then run or stair climb for 5-10 minutes

Bonus round

20 burpees

Pushups until failure (meaning you can't do one more) 

40 jump squats

Run or stair climb 5-10 minutes

Cool down