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HiiT with cardio

50 seconds of work, 10 seconds of rest

Repeat 1 – 3 times. Set your interval timer for 10 rounds 10 seconds rest, 50 seconds work.

1x through = 10 minute workout, 2x through = 20 minute workout and 3x through = 30 minute workout

High Knees

Jump Squats


Russians (crab walk position, kick one leg up at a time. Alternating legs)

Lunge Hop Right (lunge back, bring knee to front and hop)

Lunge Hop Left (lunge back, bring knee to front and hop)

Cross Jack (jumping jack, but switch legs in front or back each time)

Pendulum hops Plank and Pike position. Butt in air. Kick legs out each side, like a pendulum

Surfer Burpee – wide squat position, arms out. Do a burpee. When come up, jump around to the other side and repeat.

Mountain Climber


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