Follow along with the video, if you’d like. Keep the volume on; there is no music, but the interval timer is audible so you do not have to set your own timer.
20 seconds of work
10 seconds rest
Repeat the same exercise for a total of 8 sets
Rest 1 minute, then move to the next exercise
1. Jump Rope or Jumping Jacks
2. Walking Lunges or alternating forward lunges
3. Step-ups (difficulty determined by height of step)
4. Rear leg elevated split squat/Bulgarian split squat or Reverse lunges
5. Lateral lunges
6. Broad jumps or Squats
For the entire 6-week program, sign-up here:
By use of the website and any communications with its employees, I acknowledge that I have voluntarily chosen to participate in a program of progressive physical exercise that can enhance the musculoskeletal and cardiorespiratory systems. In using this site, I acknowledge the possible strenuous nature of the program and the potential for unusual, but possible physiological results including, but not limited to, abnormal blood pressure, fainting, heart attack, or death. By using this site, I assume all risk for my health and well being and hold harmless of any responsibility the instructor, facilities, or any persons involved with this program and testing procedures. I understand that questions about exercise procedures and recommendations are encouraged and welcomed. Any recommendations made on this site do not override those of a physician.