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

1

Knee pushups

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

Forever Fit 6

Knee pushups

Knee pushups

Crab kicks

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

2

3

3

crab kicks

crab kicks

Staggered pushups

Set 1: 15 sec, Set 2: 20 sec, Set 3: 25 sec
Staggered arm alternating knee pushups

Staggered arm alternating knee pushups

Back extensions

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

4

Back extensions

Back extensions

5

Asymmetrical pushups

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

Asymmetrical pushup

Superman twists

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

6

Superman twist

Superman twist

FINISHER

S. mountain climbers

Set 1, 2, & 3: 30 seconds

Modified jacks

Set 1, 2, & 3: 30 seconds

Scissor skier

Set 1, 2, & 3: 30 seconds

Windmill

Set 1, 2, & 3: 30 seconds