Dynamic Warm-Up:

Jumping Jacks - 30 seconds

High Knees - 30 seconds

Butt Kicks - 30 seconds

Arm Circles - 10 circles forward and backward

Inchworms - 10 reps

Lateral Lunges - 10 reps on each side

Strength Workout:

Deadlifts - 3 sets of 12 reps

Bent-Over Rows - 3 sets of 12 reps

Goblet Squats - 3 sets of 12 reps

Dumbbell Bench Press - 3 sets of 12 reps

Dumbbell Lunges - 3 sets of 12 reps on each leg

Jump Rope - 20 seconds of work followed by 10 seconds of rest x 4-8 rounds before moving to next movement

Squat Jumps - 20 seconds of work followed by 10 seconds of rest x 4-8 rounds before moving to next movement

Burpees - 20 seconds of work followed by 10 seconds of rest x 4-8 rounds before moving to next movement

High Knees - 20 seconds of work followed by 10 seconds of rest x 4-8 rounds before moving to next movement

Rest - 60 seconds after completing all sets for that movement

Note: The warm-up should be performed for 2 rounds.