The Workout
Warm Up
Follow one of the warm up sequences in our library
A20:
4 Rounds:
30-20-10 seconds:
Squat Jumps
Jumping Lunges
…then…
6 Tabata Intervals:
Butterfly Sit-Ups
Think of this workout as two parts. Part one is the descending time ladder, completing first 30 seconds of Squat Jumps and 30 seconds of Jumping Lunges, then 20 seconds of each movement, and lastly 10 seconds of each movement. Then, part two is six tabata intervals (20 seconds of work, 10 seconds of rest) of butterfly sit-ups. Each round will last five minutes, and you will complete four rounds.
Especially in part one of the workout, the intention is to keep moving as much as possible; feel free to substitute air squats for squat jumps, alternating lunges for jumping lunges, or to move back and forth between the two movement patterns as necessary.
Cool Down Sequence
Follow one of the cool down sequences in our library
New to the Program? View our Workout Key.
The Movements
The Movements
