This high-energy routine features the X-jack and the cross-country seal, two plyometric exercises that that will challenge your cardiovascular output, strength, and coordination.

Do each exercise for 30 seconds. Rest 30 seconds after each round.  

EXERCISE	WORK	REST
X-Jack	0:30	—
Cross-Country Seal	0:30	—
X-Jack	0:30	—
Cross-Country Seal	0:30	—
REPEAT 6 ROUNDS	REST 30 SECONDS

This workout pushes your legs to the limit with a series of exercises targeting your calves, hamstrings, inner thighs, and glutes. Your legs will never be stronger, tighter, or more defined.

Do each exercise for 30 seconds. Rest 30 seconds after each round.

EXERCISE	WORK	REST
Squat Jump	0:30	—
Pedal	0:30	—
Lateral Lift	0:30	—
Pigeon or Butterfly Peel	0:30	—
REPEAT 4 ROUNDS	REST 30 SECONDS

trainer tip

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Alternate between pigeon and butterfly pelvic peels each round, completing a total of two rounds of each.