The Fastest Payoff

Circuit 1
Do 5 rounds, then rest for 2 minutes.

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Sprint on a treadmill at 10% gradient or use a stairclimber - 40 sec
Dumbbell squat (in rounds 1, 3, and 5 only) - 10 reps
Body-weight squat (in rounds 2 and 4 only) - 20 reps
In round 1, do a front bridge - 40 sec
Rd 2: Side bridge on left arm - 40 sec
Rd 3: Side bridge on right arm - 40 sec
Rd 4: Front bridge - 40 sec
Rd 5: Hold bottom of a pushup - 40 sec

Circuit 2 Do 3 rounds, then rest for 2 minutes.

Run or climb at top speed - 80 sec
Rest - 20 sec
Pushup - 30 sec
Dumbbell bent-over row - 10 reps

Circuit 3
Do 4 rounds, then rest for 2 minutes.

Run or climb at top speed - 60 sec
Single-leg rotation squat - 5 reps/leg
Ab exercise of choice - 60 sec

Circuit 4
Do 3 rounds, then stop.

Run or climb at top speed - 40 sec
Rest - 40 sec
Hold bottom of a pushup - 40 sec