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Description

Hour long high intensity interval training to burn calories. Can you keep up?


Exercises

Set 1: 3 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Butt Kickers
Butt Kickers
30 seconds
Side to Side Hops
Side to Side Hops
30 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Right Jabs
30 seconds
Left Jabs
30 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
1 2 Burpees
1 2 Burpees
30 seconds
High Knees
High Knees
30 seconds
Cross Jacks
Cross Jacks
30 seconds
Rest
Rest
30 seconds

Set 4: 3 rounds
Jumping Jacks Plus 2 Hooks
30 seconds
Mountain Climbers
Mountain Climbers
30 seconds
Burpees Plus Kicks
30 seconds
Rest
Rest
30 seconds

Set 5: 3 rounds
Seal Jacks
Seal Jacks
30 seconds
Squat Jacks
Squat Jacks
30 seconds
Basketball Shots
Basketball Shots
30 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Ski Jumps
30 seconds
Plank with Toe Taps
Plank with Toe Taps
30 seconds
Squat Pulses
Squat Pulses
30 seconds
Rest
Rest
30 seconds

Set 7: 3 rounds
Wacky Jacks
Wacky Jacks
30 seconds
Maintain a straight and erect posture with your head up and back straight.
Run As Hard As You Can
30 seconds
Pogo Hops
Pogo Hops
30 seconds
Rest
Rest
30 seconds

Set 8: 3 rounds
Straight Punches
Straight Punches
30 seconds
Right Jabs
30 seconds
Left Jabs
30 seconds
Rest
Rest
30 seconds

Set 9: 3 rounds
Wall Sit
Wall Sit
30 seconds
Froggy Jumps
Froggy Jumps
30 seconds
Front Kicks
Front Kicks
30 seconds
Rest
Rest
30 seconds

Set 10: 3 rounds
Jog on the Spot
Jog on the Spot
30 seconds
Power Punches
Power Punches
30 seconds
Roundhouses
Roundhouses
30 seconds
Rest
Rest
30 seconds

Set 11: 1 round
Jog on the Spot
Jog on the Spot
1 minute
Rest
Rest
1 minute

Set 12: 1 round
Elbows-Out Chest Stretches
Elbows-Out Chest Stretches
30 seconds
Quad Stretches
Quad Stretches
30 seconds
Standing Leg Stretches
Standing Leg Stretches
1 minute


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