| TOTAL TIME 30:00 |
FIRM AND BURN |
This half-hour routine delivers a head-to-toe workout with an emphasis on calorie burning and compound (multi-muscle) exercises.
Do each set three times before moving to the next. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Cross-Country Seal | 0:30 | — |
| Push-Up | 0:30 | — |
| Pedal | 0:30 | — |
| Burpee | 0:30 | — |
 REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Jump | 0:30 | — |
| X-Jack | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| Squat Hold | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| V-Up | 0:30 | — |
| In-and-Out Abs | 0:30 | — |
| Spiderman | 0:30 | — |
| Tuck Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| T-Stand Kick (right) | 0:30 | — |
| Grasshopper | 0:30 | — |
| T-Stand Kick (left) | 0:30 | — |
| Shoulder Press | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
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