Warmup:
2 x 10 Wall Squat
2 x 10 Sit Down/Get-Up
2 x 10 Lie Down/Get-Up
2 x 10 Deck Squats
Playout:
Various Animal Walks (Crocodile, Bear, Cat, Rabbit)
Sprinting
People Carry/Sprints
Precision Jumps
High Jumps
Bus Shelter Climbs
Rope Climb
Chase the Jogger
Note:
Please scale all Fitness Explorer workouts to your current ability. Get adequate rest and sufficient nutrition to fuel the activity and to aid in recovery. Work hard and play hard but never sacrifice correct form.
Please visit the exercise FAQ for details on individual exercises or consult the advice of a registered exercise professional to ensure safe execution of the above movements.
If you are new to this mode of exercise, try one of the beginner's circuits
Perform a warmup prior to activity, here's an example Fitness Explorer warmup