TIME: 20 minutes (2 rounds)
EQUIPMENT NEEDED: Yoga mat (optional)
INSTRUCTIONS: Perform the first movement for 60 seconds., then immediately go to the second move. Complete all 10 moves. That’s one round. Repeat sequence of moves for the second round, but this time for 45 seconds.

1. Walkouts into Pushup
How to do it: Start in a standing position. Slowly walk your hands out from standing into a push-up position. Once in a pushup position, do one pushup before walking your hands back up to standing position. Repeat this exercise for the length of the interval.
2. Alternating Squat Jumps
How to do it: Start with your feet together before stepping out to the right side into a squat position. Hold the squat for a beat before bringing your feet together and simultaneously jumping into squat position on the left side. Repeat this exercise back and forth for the duration of the interval.
3. Squat with Alternating Forward Kicks
How to do it: Get into a squat position making sure your knees don’t come too far over the tip of your toe. Lift your right knee up into a 90-degree angle while slightly leaning back before slowing kicking out your right foot so that it’s almost parallel to the ground. Once you have kicked return to a squat position before repeating the same movement on the other side. Repeat the alternating kicks for the duration of the interval.
4. Jumping Jacks
How to do it: Start standing tall with your arms facing outward. Simultaneously jack your feet out so that they are about shoulder-width apart while your arms come together at the top of your head. Once your hands touch, bring your hands and feet back to start position. Repeat this exercise for the duration of the interval.
5. 2-Pushup/2 Squat Jump Combo
How to do it: Start in pushup position, making sure your shoulders are in alignment with your wrists. Slowly allow yourself to drop so that you are hovering over the ground, and hold that position for a beat before returning to start position. Do 2 push-ups, then hop your feet forward so that they are wider than shoulder-width apart. Slowly rise up to standing position before you quickly drop into a squat position, then pop back up and repeat the squat before jumping back to the ground again to perform 2 more push-ups. Continue doing these 2 different moves for the duration of the interval.
6. Boxing Abs
How to do it: Start by lying on the ground with your arms bent so that you're making boxing fists next to each shoulder. While slowly rising off the ground to a 45-degree angle, punch across your body to the right side, return to center, and punch with the across your body to the left side. Once you’ve completed the right and left cross punches, slowly return to the ground in start position and repeat the same movement for the duration of the interval.
7. Bicycle Crunch
How to do it: Start while lying on the ground with both legs lying out parallel to the ground. First, take your left knee to the center of your body while simultaneously meeting your right elbow. Make sure to keep space between your chin and your chest and don’t pull at your neck while doing the movement. Once you’ve brought your elbow to your knee, go back to start position and then repeat on the other side. Repeat this movement for the duration of the interval.
8. Plank Jack
How to do it: Get in pushup plank position with your hands pressed into the ground and your feet together. Keeping your hands planted, jump your feet apart so that they are about shoulder-width apart and your body is still parallel to the ground. Once your feet land, hold that position for a beat before returning to start position. Do this exercise for the duration of the interval.
9. Lunge Jumps
How to do it: Start with your feet together before explosively taking your right foot back into a lunge position. Make sure your knee doesn’t come over the tip of your toe before you explosively jump up into the air, bringing your left foot forward into a lunge position in the same fashion as you did the right foot. Be sure to keep your weight centered, core engaged, and your shoulders back. Repeat this exercise for the duration of the interval.
10. Lateral Bounds
How to do it: Start with your right foot planted on the floor and your left leg bent in a 90-degree angle off the ground. With that right leg, explosively jump to the opposite side, landing on your left leg with your right leg at a 90-degree angle off the ground. Hold that position for a beat before explosively bounding to the other side. Be sure to land softly on the ball of your foot with a slight bend in your knee. Repeat this exercise for the duration of the interval.


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by Jeff Tomko