Workout Instructions

• Each round is broken down like this: Each exercise is done for 20 seconds followed by a 10-second rest between.
• Repeat the round 4 times, then take a 60-second rest before moving onto the next round.
• Repeat the entire circuit 2 times.
• This workout takes 39 minutes total. If you’re crunched for time, complete the circuit 1 time for a 20-minute workout.

Round 1:

• Mountain Climbers
• Squat Jumps

Round 2:

• Burpee with Push Up
• Alternating Reverse Lunges

Round 3:

• Speed Skaters
• Plank Jacks

Round 4:

• 2 Jumping Jacks with 1 X Jack
• Donkey Kicks

Modifications

• Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
• Donkey Kicks – Alternate touching heel to butt, one foot at a time.
• Explosive Jumping Movements – Step, walk or use low impact jumps.
• Mountain Climbers – Use slow, controlled steps rather than fast movements.
• Plank Jack – Step each foot out laterally and back to start position rather than jumping feet simultaneously.
• Push Ups – Substitute Knee Push Ups.
• Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
• X Jack – Substitute Traditional Jumping Jack.