This is a workout not for the faint of heart, and definitely not for a beginner! Each one of these exercises is performed for power and with low reps, ensuring your body has recovered before going to the next one. 

Reps: 6 per, rest around 30 seconds between exercises. Rest 2 minutes after the circuit. **

Single Leg Jumps 

Sink into one leg and push off it and hop onto a small (about 6 inch) step, ensure soft landing and that the knee doesn't fall in.

Clapping Push Ups

Can be performed from knees or from the toes. Load down into your chest push up fast and clap your hands together quickly replacing hands where they started and lower down. 

 Single Leg Hop ups 

Start in a reverse lunge position, push through the front leg and drive the knee up. Try to get some height on this one. 

 Tuck Jumps

Push off ground and bring knees up as high as you can, keeping the head and chest up. Soft landing ensuring knees don't fall together and that you don't buckle forward. 

 Single Leg Lateral Hops 

Push off one leg hopping laterally and land in a strong stance, not letting knee buckle and trying not to fall.