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

1

High knees

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

Forever Fit 7

High knees

High knees

Heisman

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

2

3

3

Heisman (hurdle jumps)

Heisman (hurdle jumps)

Laterals

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

Laterals

Side shuffle

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

4

Side shuffle

Side shuffle

5

Skaters

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

Skaters

Butt kicks

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

6

Butt kicks

Butt kicks

FINISHER

Mountain climbers

Set 1, 2, & 3: 30 seconds

Burpees

Set 1, 2, & 3: 30 seconds

Alt superman planks

Set 1, 2, & 3: 30 seconds

Inverted V planks

Set 1, 2, & 3: 30 seconds