HOW THIS WORKOUT WILL RUN-Have a timer, stopwatch or countdown app (my favorite is “7 minute workout app”) out and ready. You will do 30 seconds of work with a 10 second break between each exercise. [Example: Do jump squats for 30 seconds, rest 10 seconds, then do skaters for 30 seconds and rest for 10 seconds. Repeat this pattern with all 4 workouts in each set.] Repeat each set 2 more times (a total of 3 rounds), then take a 90 second break. Follow that same pattern with the following sets. Do as many as you can, each set repeated 3x should take 7 minutes. If you do all 4 sets you will get an amazing 30 minute workout! HAVE FUN!

LEGS & CARDIO

Set 1:

jump squats

skaters

quick feet w/ a burpee every 6 seconds

high knees

Set 2:

x plank, x jump

heisman runs

runner lunges

low plie squat pulses

ARMS & GLUTES

Set 3:

push up rotations

glute bridge (holding & squeezing glutes)

pike push up

butterfly glute bridge

ABS

Set 4:

jack knife

pike jumps

alternating v-ups

heels to heaven