• warm up 5 mins

45 seconds work 15 seconds rest, (first is cardio, second is strength and needs weights) repeat each combination back to back for 4 sets, then 1 min rest before next

• 1 – Pop Squats (pick up something from the floor with one hand and throw it up in the air, then the other side); Squat to side leg with lateral raise
• 2 – Spider Climbers or mountain climbers; Bent over Row
• 3 – Split Lunges; Alternate side lunges w overhead press in center
• 4 – Burpees; Chest fly
• 5 – Lateral Leap; Turkish Get up
• 6 – Star Jumps; Turkish Get up (the other arm)