TIME

EXERCISE

NOTES

0:001:00

Jump Rope

1:002:00

Squat With Side

Crunch

Work your obliques.

2:003:00

Jump Rope

Warmup.

3:004:00

Alternating Side
Lunge

Keep your chest up.

4:005:00

Jump Rope

Alternate legs for 5 single-leg hops.

5:006:00

Knee Hugs

Active rest; stretch legs, glutes, and

lower back.

6:007:00

Frogger

Focus on your abs.

7:008:00

Jump Rope

8:009:00

Trunk Twist

9:0010:00

Jump Rope

10:0011:00

Plank With Arm

Circles

Switch sides after 30 seconds.

11:0012:00

Quad Stretch

Active rest; stretch the front of your

thighs.

12:0013:00

Deep-Lunge Touch

Go low to work the glutes even more.

Movement is smooth and controlled.

13:0014:00

Jump Rope

14:0015:00

Pilates Scissors

Focus on keeping abs pulled to spine.