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Warm up:
3 sets of 30s Jumping jacks and 30s knees up sprint (rest 30s)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Jumping_jacks_cardio_5b53606e-b82c-47ed-ab59-9fe10c6561d6_480x480.gif?v=1658634946)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Knees_up_sprint_cardio_c07d4f5a-7c04-4c91-a9a3-7c21cb4618c5_480x480.gif?v=1658634965)
5 times 30s air squats + 30s push ups (no rest)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Air_squats_c0a9b066-5887-485f-9027-3adef31b27e0_480x480.gif?v=1658634694)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Push_ups_2d67a896-13b5-4ce4-90e1-485af1eed248_480x480.gif?v=1658635034)
Stretch quads and psoas.
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Stretching_quads_480x480.gif?v=1658635203)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Stretching_lunge_psoas_480x480.gif?v=1658635191)
3 rounds:
2min glute bridges and 15 burpees
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Glute_bridges_1a2e5d7e-f54d-41f1-8aa5-b6749d907ebc_480x480.gif?v=1658634842)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Burpees_92713deb-ab30-4bec-aaaa-1405e58bd9e4_480x480.gif?v=1658634750)
5 rounds of 45s of these 2 abs (7min30 total time) (no rest)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Abs_toes_touch_480x480.gif?v=1658634674)
![](https://cdn.shopify.com/s/files/1/1809/2741/files/Abs_core_scissor_kicks_480x480.gif?v=1658634639)