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Description

30 minute high-intensity interval training. Five minute warm-up, 20 minute movement, five minute call down. Lower body focused.


Exercises

Set 1: 1 round
Jog on the Spot
Effort: Light
Jog on the Spot
1 minute
Jumping Jacks
Effort: Light
Jumping Jacks
30 seconds
Jog on the Spot
Effort: Light
Jog on the Spot
30 seconds
Seal Jacks
Effort: Light
Seal Jacks
30 seconds
Jog on the Spot
Effort: Light
Jog on the Spot
30 seconds
High Knees
Effort: Light
High Knees
30 seconds
Jog on the Spot
Effort: Light
Jog on the Spot
30 seconds
Arm Pumps
Effort: Light
Arm Pumps
1 minute
Rest
Rest
2 minutes

Set 2: 4 rounds
Weights: Light
Thrusters
15 reps
Bear Crawls
Effort: Moderate
Bear Crawls
1 minute
Squat Jumps
Effort: Moderate
Squat Jumps
10 reps
Kettlebell Swings
Weights: Moderate
Kettlebell Swings
15 reps
Pogo Hops
Effort: Moderate
Pogo Hops
30 reps
Walking Squats
Walking Squats
1 minute

Set 3: 1 round
Rest
Rest
1 minute
Seated Leg Stretch
Seated Leg Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Upward Facing Dog
Upward Facing Dog
30 seconds
Y-T-A
Y-T-A
1 minute
Corpse
Corpse
2 minutes


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