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*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
3
3
Alt side lunges
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
2
Alt rear lunges
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Squats
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
4
5
Pulse squats
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Alt squat side kicks
Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
6
FINISHER
Standing side crunches
Set 1, 2, & 3: 30 seconds
![](https://static.wixstatic.com/media/ce887c_877381659cbb454eb7d290b4dfcb27bf~mv2.png/v1/crop/x_0,y_32,w_502,h_335/fill/w_54,h_36,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/ce887c_877381659cbb454eb7d290b4dfcb27bf~mv2.png)
Modified jacks
Set 1, 2, & 3: 30 seconds
![](https://static.wixstatic.com/media/ce887c_14e0c1c6b8d1483b99119412ac69d02f~mv2.jpg/v1/fill/w_97,h_78,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/ce887c_14e0c1c6b8d1483b99119412ac69d02f~mv2.jpg)
Alt balance chops
Set 1, 2, & 3: 30 seconds
![](https://static.wixstatic.com/media/ce887c_e4a1c9e1871b4ae7a6deb0dc94bad94a~mv2.png/v1/fill/w_54,h_44,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/ce887c_e4a1c9e1871b4ae7a6deb0dc94bad94a~mv2.png)
Walking in & out jacks
![](https://static.wixstatic.com/media/ce887c_14d18a0d1571495c8d1d1392b452dbca~mv2.png/v1/fill/w_54,h_48,al_c,q_85,usm_0.66_1.00_0.01,blur_2,enc_auto/ce887c_14d18a0d1571495c8d1d1392b452dbca~mv2.png)
Set 1, 2, & 3: 30 seconds
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