We did this last week and my legs were sore for a week.
Abs on the ball for 3 minutes.
Stairs - Run up and down 3 flights of stairs 2X. Then run up and down 3 flights of stairs, stopping at each flight for 10 push ups. Do this 2X.
Plies - Single plies with weight above your head for 20 seconds, hold it down for 10 seconds, then while holding it down bring one heel up at a time for 10 counts, then both heels up for 10 counts. Repeat this pattern for 3 minutes.
Lunges around the track for 3 minutes.
Bicep curls - With the bar, do single bicep curls all the way up and down for 30 seconds, all the way up and half way down for 30 seconds, then all the way down and half way up for 30 seconds. Calf raises on the bench for 30 seconds. Repeat this for 3 mintues.
Lunges on the bench, with bicep curls with weight for 3 minutes.
On the track - 1 lap of high knees, 1 lap of hamstrings, or butt kicks, and 1 lap of grapevine.
Tricep raises over head with the bar for 30 seconds, bicep curls 30 seconds, triceps behind your back with the bar for 30 seconds. Repeat for 3 minutes.
Run up and down 3 flights of stairs for 3 minutes, stopping at each level on the way down for tricep push ups.
Cool it down and finish off with abs.