Form pairs. Player A performs running exercises, player B performs strength exercises. Switch exercises by tapping each other when player A returns from running.
Strength Circuit
Perform each exercise 3 times:
Squats
Jumping Jacks
Lunges
Planking
Push-ups
Up and down with legs on a bench
Balance: stand on one leg, hold for 3 seconds, switch legs
Running Circuit
Three lines: quarter, half, and end of the hall, run with a ball.
Sprinting: 50%, 75%, 100%.
Slide sideways back and forth along the length of the hall, 3 times.
Walk backwards back and forth across the hall, 3 times.
Three steps forward, two steps backward along the length of the hall, 3 times.
Short acceleration runs from 25% to 100% at 75% of the hall.
Execution
Each round is 3 times with a maximum of 3 minutes.