Another great tool you can use for strength training is a resistance band!
This workout is designed for the kind of resistance band that is a tube with a handle at each end (like this https://www.hartsport.com.au/images/11232.jpg)
Read more about the many benefits of resistance training in my blog post.
Complete a 5-10min warm-up of jogging/walking around the block, followed by 50 star jumps.
1. Complete the specified number of above exercises in the order specified.
2. Complete 5 x 50m sprints
3. Repeat 3-6 times depending on desired length of workout and ability.
Complete a cool-down of 500m jog or walk followed by stretch.