*10 sec countdown interval, 30 sec rest between intervals, 30 sec rest between sets

1

Alt forward lunges

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

Forever Fit 9

Lunges

Lunges

Alt side lunges

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

2

3

3

Side lunge

Side lunge

Alt rear lunges

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Lunges

Lunges

Squats

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

4

Squats

Squats

5

Pulse squats

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Pulse squat

Pulse squat

Alt squat side kicks

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec

6

Squat side kick

Squat side kick

FINISHER

Standing side crunches

Set 1, 2, & 3: 30 seconds

Modified jacks

Set 1, 2, & 3: 30 seconds

Alt balance chops

Set 1, 2, & 3: 30 seconds

Walking in & out jacks

Set 1, 2, & 3: 30 seconds