Courtesy of track-and-field athlete and FP Movement ambassador Divya Biswal.

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Track and field workouts often earn a rep for requiring far and wide expanses or specific equipment to get involved (hurdles or pole-vaulting, anyone?) but that’s not always the case—at least when it comes to cross-training.

In pursuit of a circuit-training routine that didn’t require a professional-grade track (or professional-grade athleticism), I turned to triple-jump star and FP Movement ambassador Divya Biswal for a simplified take on the workout. Below, the California-based financial-analyst-turned-Olympic-hopeful takes a break from her six-day-a-week training regimen to share a circuit-training routine you can tackle in your own backyard⁠. No coach required.

Step 1. Squat pulses with a band (can be done without a band), basically pulse 3 reps in a low squat then stand up, repeat for time

Step 2. Lunge with back leg elevated (with or without band), switch legs every 5 reps, repeat till you're done

Step 3. High knee running - run in place and make sure your knees hit 90 degrees

Step 4. Drop squats - drop into a squat and pop back up, repeat for time

Step 5. Rocket jumps; lower into a squat position and then jump up, repeat for time