The Speedy Gonzales

Here is a good total body conditioning workout that I was using to prepare for Jiu Jitsu tournaments.  It is run in a circuit and for time.  It is best done at a high school track where they have bleachers.  The key to this workout is all out intensity.  There is no pacing yourself here, you want to leave everything out there.

Warm Up with a jog around the track for 1 lap.

Sprint the second lap.

• 50 push ups
• 50 sit ups

Run the third lap.

• 50 squats
• 50 mountain climbers

Run the fourth lap.

• 50 twisting situps
• 25 clapping pushups

10 rounds of bleacher runs.

Upon completion, walk one more lap around the track and focus on your breathing.  Breathe deep and try to make your body relax.  After your lap, go ahead and stretch out.
Obviously if you cannot do the posted numbers, start at your own pace and build up. Just follow the formula.  Enjoy it!