Sweat It All Out
You need a stopwatch/clock and water/towel
Each interval = 40 secs
Try to push as hard as you can, leave it all out there!
Running
Jumping jacks
Seal jacks ( arms in front like a seal )
High knees
Squat kicks ( alternating front kicks )
Butt kicks
Jack 2 punch ( hop arms straight up, then when you come down pivot back foot right and punch across your body with the left, then hop and switch )
Mt climbers
Walking push ups ( on kness 2 to left the. 2 to right fast )
Burpie lunges ( burpie when standing forward lunge with your left then burpie and switch )
Jump squats
Knee smash right ( across your body on an angle )
Knee smash left
Plank punches ( plank position then alternate punches )
Flutter kicks/punches ( laying down head up shoulders up punch to the sky while big straight legs up and down without hitting the floor )
Shuffle reach
Criss cross ( toe taps in front while making an criss cross motion with the arms )
Ft ball feet ( hands up and squat shuffles 3 to the left/3 to the right/ center step one leg back then sprint in place for 10 secs, then repeat )
Jump up and back squats
Straight leg kicks
Lunge jumps
Plank squeeze ( pretend elbows and toes glued to the floor then squeeze as if trying to bring together 3 secs rest 8 sec squeeze )
Reverse crunch
Diamond push ups
Plank tap shoulders
Crab dips ( flip over but in air fingers towards your glute and bend elbows)
Alternating lunges
Upper/lower crunch
Push and pull abs ( pull in knees as hard as you try to push them away, hands are on thighs, head and shoulders are up )
Lunge right kick
Lunge left kick
Side plank lifts right
Side plank lifts left
Jab rights ( shuffle and jab )
Jabs left
Jump front kicks right
Jump front kicks left
Sprinter sit ups ( laying all the way down, hands behind your head, as if doing a bike crunch but sit all
the way up and twist and hold and switch sides )
Diamond hold ( diamond push-up 90 degree hold )
Right leg jumps
Left leg jumps
Crescent kicks
Tuck ins ( burpie kick outs repeatedly withOut standing up )
Once you understand
You will burn some serious calories