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    Warm-Up, then 3 rounds = 15 minutes of work. Challenge option: 30 sec round 1, 45 sec round 2, 60 sec round 3.

     
    Wide Stance Air Squat

    30 sec

    Alt Drop Squat to Run on Spot

    30 sec

    Sit hips back. Brace core

    Forward Moving Jack Hops with 180 Turn

    30 sec

    Keep knees soft.

    Burpee with Run on the Spot

    30 sec

    Option: slow burpee.

    High Knees

    30 sec

    Option: March high knees.

    Speed Skaters

    30 sec

    Option: Step touch.

    Vertical Jump

    30 sec

    Option: Squats.

    Jumping Lunges

    30 sec

    Option: No jump.

    Star Jump

    30 sec

    Option: Star Squat.