For the “Four Corners” workout you’re going to need a soccer or football field, and empty keg. (A barbell or dumbbells will work too.) Make sure your hydrated, warmed up and you set the keg at one of the corners of the field before you begin working out. You may alter the number of repetitions depending on your level of fitness. The repetition count listed in this workout is ideal for those athletes who are in good shape all ready.
Each or the four corners of the field will have a designated exercise, once you complete the set, you will run one complete lap and passing the corner you were just at and go to the next corner and begin that exercise without resting.

The exercises are push-ups, squats, curls, and any kind of core or abdominal exercise. You designate any exercise for any corner. You will do four sets of each exercise totaling 250 reps and little over 16 laps. The repetition count will be as follows.
100 for set 1
75 for set 2
50 for set 3
25 for set 4

Keep a record of your time and try to beat it the next time you try this workout. If you have any comments or questions, please leave them in the comment box below.

Push up                                            Squat

    1                                                   2

                        FIELD

Keg Curls                                           Abs

     3                                                  4