| Cardio / endurance | Jump rope, burpees, mountain climbers, sprint intervals | 3 rounds of 3 min work / 1 min rest |
| Explosive power | Box jumps, squat jumps, broad jumps, medicine ball throws | 3 × 8–10 reps |
| Core strength | Planks, side planks, leg raises, Russian twists, bicycle crunches | 3 × 30 sec or 15 reps |
| Upper body | Push-ups, pull-ups (or hang from bar), dips | 3 × max reps |
| Lower body | Squats, lunges, calf raises, wall sits | 3 × 12–15 reps |
| Balance | Single-leg stands, eyes closed balance, balance board work | 3 × 30 sec each leg |
