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Description

30 second intervals with 5 second breaks.


Exercises

Set 1: 2 rounds
High Knees
Effort: Light
High Knees
30 seconds
Butt Kickers
Effort: Light
Butt Kickers
30 seconds
Mountain Climbers
Effort: Light
Mountain Climbers
30 seconds
Deep Lunges
Deep Lunges
30 seconds

Set 2: 3 rounds
Dumbbell Bent Over Rows
Weights: Heavy
Dumbbell Bent Over Rows
30 seconds
Burpees
Effort: Very Hard
Burpees
30 seconds

Set 3: 1 round
Inchworms
Inchworms
30 seconds

Set 4: 3 rounds
Squat Jumps
Effort: Very Hard
Squat Jumps
30 seconds
Burpees
Burpees
30 seconds

Set 5: 1 round
Inchworms
Inchworms
30 seconds

Set 6: 3 rounds
Tricep Dips
Tricep Dips
30 seconds
Burpees
Effort: Very Hard
Burpees
30 seconds

Set 7: 1 round
Inchworms
Inchworms
30 seconds

Set 8: 3 rounds
Kettlebell Squat to Upright Row
Kettlebell Squat to Upright Row
30 seconds
Burpees
Effort: Very Hard
Burpees
30 seconds

Set 9: 1 round
Inchworms
Inchworms
30 seconds

Set 10: 2 rounds
Bicycle Crunches
Bicycle Crunches
30 seconds
Leg Lifts
Leg Lifts
30 seconds
Flutter Kicks
Flutter Kicks
30 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
30 seconds
Plank
Plank
30 seconds

Set 11: 1 round
Cool-Down Walk
Effort: Light
Cool-Down Walk
3 minutes


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