Maximum Interval Circuit
MIC is a circuit workout that clocks in at 60 minutes, and no time goes wasted. The breaks are all 30 seconds – “this is not a coffee break people!” In my view, this is the toughest of the workouts due to the number of low to the ground, shoulder-intensive, all body moves. But, all of the “Maximum” workouts give you a run (and a jump) for your money! [Many other vf-ers consider Maximum Cardio Conditioning to be the hardest due to the fact that there are no breaks.]

Warm up
Jog
Jumping jacks arms straight up
123
Jump rope, feet together, side to side
High knees with arms out
Switch kicks (plyo alternating kicks)
Hit the floor (side to side touch the floor with alternating hand in the center)
Floor hops (from a pushup position jump feet from left to right)
repeat
repeat

stretch
water break

Pedal/Power Lunges (sprint and 4 plyo lunges)
Ski abs/Push-Up Jacks/In-and-out/Oblique (push-ups with knee in)—4 each in plank position, repeat
Power Strikes (two hard punches toward the floor, alternating sides)
Frog Jumps (forward and back jumps in squat position, touch the floor)
break (30 seconds)
repeat
break
repeat
Football Runs/Cross Jacks (2 360 degree football run turns with body twist and clap, then 4 cross jacks)
water break


Hook Jumps (4 hooks high, 4 hooks low, 4 tuck jumps, alternating sides)
High Knees with Oblique Twists
High-Lo Jab with plyo Squat
Floor Switch Kicks (on floor in tricep dip position, alternating switch kicks)
water break
repeat
break
repeat
123 Jab Across (lateral hop step, cross jab, alternate sides)
break

Side Suicide Jumps (squat thrust with jump but legs go to the side)
Squat Hooks (low plyo jacks with hook)
Full Body Drill (8 mountain climber floor runs, 4 lateral moving pushups, 8 mountain climber wide floor run, stand up)
Plank Punches (stay in plank and alternate punching in front)
break
repeat
break
repeat

Fall to floor utterly spent 

Acescholar