19 minute

Burpee Burn: Full Body HIIT Workout – No Equipment Cardio Burn

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Hello Everyone!

I hope that you are in the mood for a fantastic workout today, because you came to the right place! This workout routine will take 19-Minutes and it’s a full body, cardio HIIT workout. If the word burpee makes you shudder, you can substitute the burpee intervals with another cardio of choice: jump rope, high knees, jumping jacks or even marching in place if you need something a little bit lower impact.

Keep in mind, this workout is meant to challenge you. We are training ourselves physically and mentally to become aware of how competently we can handle difficult things. The mental aspect of HIIT training is often overlooked, but its benefits are very powerful. You can do difficult things, even if you sometimes struggle through them.

If you need to rest, that’s totally fine, just get right back into the workout as soon as you can. I would love it if you tag me in your workout photos and let me know how the workout was for you. I love cheering you on and hearing about your progress.

HIIT exercise demonstration for Mountain Runners.

Newest Workout:

If you haven’t tried my newest workout yet, I definitely recommend that you give it a go! It’s a 15-Minute interval workout with dumbbells. You can find that HERE. It’s a great routine that I will definitely be repeating, so I hope it makes it onto your repeat list, too.

Up and Coming:

In addition to the free workouts that I share here, I will soon be launching a subscription site with exclusive workout videos, journal prompts and meditations. I’m very excited about this and I am almost ready to share it with you! The first workout series on my subscription site will be The Confidence Challenge. It’s 20-new workouts (5 per week) as well as journal/discussion topics each week to help do the internal work and self reflection toward building a healthier, more confident version of yourself from the inside out.

As of the time that I am writing this I have 15 of the new workout videos edited and ready to go, so it’s almost time! Keep your eyes open, because I will be sharing some great Founder’s specials for anyone who supports this venture from the start. Plus, I will continue to share the same free workouts I have shared for the past 12-years here.

Melissa

More Workouts & Link to make a Donation: https://linktr.ee/BenderFitness
Prime Day is Coming! Amazon Storefront: https://www.amazon.com/shop/benderfitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, Marching in Place, or Jumping Jacks


-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Cardio & Total Body Burn HIIT Workout: 19 Minutes

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Hi Everyone!

Welcome to Day 15 of my Original #30DayWorkoutChallenge! This is the Half Way point! Congratulations on making it this far! That shows that you have the determination to do this, and make it all the way through!

For my cardio burst during this workout I chose Burpees. You can choose an alternate cardio if the Burpees are too intense for you. Don’t be afraid to push yourself though. Challenge yourself to get in as many reps as you are capable of. If you track how many reps you can get in you will notice changes and improvements as you progress. I recommend keeping a workout journal, or picking a number in your head and aiming to hit (or surpass!) that goal while you are training.

Setting mental goals along the way will help you to progress. It will also help you to see that your body is making changes and getting stronger. To me a huge benefit of exercise isn’t just changing your physical appearance. It is growing stronger, and recognizing what you are capable of.

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” 
― Mahatma Gandhi

What are you capable of? What have you decided that you can/will be capable of? Are you willing to work and practice to make your goals your reality?

I hope that you enjoy today’s workout!

See you soon,

Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1 

PPS If you want to help support BenderFitness so we can get a new camera & new equipment & make our site more sustainable your donation is greatly appreciated: https://www.patreon.com/BenderFitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Repeat 1-3X

Burpee Cardio Body Burn: Full Body HIIT: 19-Minute Home Workout

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Good Morning Everyone!

It’s that time again…Workout Time!

Today’s workout will take 19-Minutes per round. I chose Burpees for my Cardio in this routine, but I also listed some other options for those of you that aren’t ready for that many Burpees (yet!) I do encourage you to do the Burpees as many times as you can with good form, before switching to an alternate cardio. As tough as they can be, they are one of the best full body exercises you can do. I can’t wait until I am back to them!

As always, push yourself to get in the maximum number of repetitions that you can for each exercise. Intensity level matters when it comes to results. It doesn’t matter how many reps you get in, as long as you are working to your personal max, and pushing yourself.

39-Weeks Pregnant

39-Weeks Pregnant

I am now 39 Weeks + 1 Day Pregnant. Still very much enjoying being pregnant. At my appointment yesterday baby was still way up high, and showing no signs of coming any time soon (0% dilation or effacement). I have been expecting him to come late anyway, so that doesn’t bother me. I am just happy to still be feeling great, and able to do some exercise every day.

I hope you enjoy today’s workout!

Melissa

PS You can find Jesse on Instagram: @BenderCrosby1 I am on Instagram & Twitter: @BenderFitness and on Facebook: @MelissaBenderFitness

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

curtsy lunge kick burpee burn

 

 

Full Body, Real Time Home Workout: 19-Minutes

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Good Morning Everyone!

It’s workout time again! I hope you are having a good week! We are slowly working our way back towards the weekend (which I am really looking forward to!) Today’s workout is a full body routine. I use a kettle bell and a stability ball in this workout. If you don’t have the equipment, don’t be afraid to improvise.

You can perform moves from the floor instead of on a stability ball, or you can elevate yourself on a chair or bench. If you have a better modification please share it in the comments below!

I filmed this workout for Reps, but if you prefer you can make it a 15 Minute HIIT by setting your interval timer for 15 Rounds of 10/50.

I hope you have fun with today’s workout!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

or: You can also complete this workout for maximum reps as a 15 minute HIIT workout with 10/50 second intervals.

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

Repeat 1-3X

 

Shape Your Body Home Workout

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Hi Everyone!

I hope you are having a good day, and you are ready to get in a great workout! If you haven’t tried yesterday’s workout yet you can find it here: 20-Minute HIIT: Jump & Squat Lower Body Workout.

Today’s workout utilizes weights, but you can also choose to do the exercises with Body Weight only. Choose the variation that is best for you. You should be able to complete the reps with good form, but still feel challenged by the workout routine.

Last night Jesse and I got in a great Boot Camp class. We switched it up and did a 35-Minute HIIT workout, instead of two 20-Minute HIIT workouts. It was a great challenge. We will be filming the workout for you soon. This is our last week teaching group classes this semester, so we will have a little bit more time after this week.

I am officially in my Third Trimester of pregnancy! I feel like it is flying by! Pretty soon I will have a little baby boy to introduce to you all! He is moving around as I type this. 🙂

I am off to work. I hope you all enjoy today’s workout. Let me know what you think on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness

Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*These exercises can be done with weights, or body weight.

*On the bent over rows I was lifting the bar to high. If you are trying that exercise, you should be lifting the bar to your upper abs/lower rib cage. 
Repeat 1-3X

1. Bulgarian Split Squat (right)
2. Bulgarian Split Squat (left)
3. Bent Over Row (lift to upper abs, not chest!)
4. Warrior Deadlift (right)
5. Warrior Deadlift (left)
6. Good Morning
7. Heel Tap Prone
8. Walking Pushups
9. Dolphin Pose/Plank 
10. Weighted V-Up

shape-your-body-003

 

 

 

 

19-Minute Fat Burn: Body Weight Home Workout

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Hi Everyone!

It’s time for another workout! Today’s workout is a full body routine that alternates timed exercises with repetitions. I use a jump rope in this video, but you can substitute rope less jumping, high knees, or Burpees if you don’t have one. I also posted the options for Interval Style or Repetitions. If you do this workout HIIT style it will only take 10-Minutes per round, or you can do it for Intervals (the way I filmed the video) for a longer workout.

You can repeat this workout up to 3X. As always, focus on form during the exercises. Do not sacrifice form for speed.

Tonight I teach yoga class. I have to modify more and more as my belly grows, but Jesse demonstrates the full versions of poses for the class. I will be posting more about modifications and how pregnancy has changed my workouts.

26 week baby bump

26-Week Baby Bump

I hope you enjoy today’s workout! Have fun and don’t forget to check in on Facebook: www.facebook.com/MelissaBenderFitness or Instagram/Twitter: @BenderFitness

See you soon!
Melissa

jesse and melissa preggo belly

Jesse and I after teaching Boot Camp. 26-Week Baby Bump.

 

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

or: HIIT Style: 10 Rounds of 10/50.

*If you don’t have a jump rope substitute Ropeless Jumping, High Knees or Burpees for this exercise.

1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)

Repeat 1-3X

 

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Burpee Body Burn HIIT: 19 Minutes Per Round Home Workout

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Hi Everyone!

Today’s workout is a throw back from my 30 Day Workout Challenge. This workout will get your entire body working on high, with major fat burning.

Prior to filming this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine!

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. Most often I recommend doing cardio after your workout to ensure that you are able to maintain good form throughout the workout without fatigue. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn.

I got in a 3-Mile run and 1-Mile walk yesterday. I was also planning on filming, but my body was feeling very fatigued so I decided to take it easy.

I hope you all have a great day & enjoy today’s workout! See you tomorrow with a new one!
Melissa

PS You can find me on Instagram & Twitter: @BenderFitness or on Facebook: www.facebook.com/MelissaBenderFitness.

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)

Repeat 1-3X
Optional: Pair with 30-Minutes Cardio of Choice

curtsy lunge kick burpee burn

 

 

 

 

 

 

19 Minute HIIT: Full Body Fat Burning Workout

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Good Morning!

I hope you’re ready to get in a great workout today! This workout takes 19-Minutes to complete one round. This is a great fat burner, and will have your heart rate up & body working hard in no time.

During this workout focus on getting in as many reps as you can during each interval while maintaining good form. Less reps with better form will help you achieve better results. During exercise you always want to move through the full range of motion to maximize the benefits of each exercise.

If you aren’t ready to do this as an interval workout you can complete the workout for reps.

Beginner: 10 Reps
Intermediate: 15 Reps
Advanced: 20 Reps

Sometimes I like to do one round timed, and one for reps. Both techniques challenge the body differently. Pick whichever style is best suited for you and your workout goals.

Yesterday I did a 7-Mile run outside. I’m planning on doing another half marathon in October so I am working on building up my mileage.

I hope you all enjoy today’s workout & get in a great sweat! Thanks for joining me. Let’s keep getting stronger and healthier every day!

Melissa

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope

Repeat 1-3X

cross jack

Diet Bet Challenge: Day 6: 19 Minute HIIT: Full Body Fat Burning Workout

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Hi Everyone!

Welcome to DietBet Challenge Day 6! You can join the challenge up to 2 weeks in, so if you want a chance to win $$$ and prizes for losing weight check it out here: www.dietbet.com/BenderFitness. 

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us. 

This workout can be repeated 1-3X. You can choose to go through it once and pair it with 30-40 Minutes of cardio of choice to keep total workout time between 20-60 minutes. 

Have fun with this workout! 
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope 

Repeat 1-3X

19 Minute HIIT: Full Body Fat Burning Workout

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Hi Everyone!

This is a fun, but challenging 19 Minute workout. I did this workout HIIT style, but you can also choose to do it for repetitions. If you’re feeling wild you can do a round of HIIT and a round of repetitions. 😉

This is a great fat burner that will help shape and sculpt your entire body. I found it challenging and I hope you do too. It’s the challenge that changes us. 

For anyone who is new to my workouts, these are the actual workouts that I do to stay in shape. So when you see me struggle in the video, it’s because it’s tough for me too (as it should be!) Every time that you do something that’s hard you become mentally and physically stronger. You learn how to push, and you often learn that you are capable of more than you expected. 

I paired this with a 4 mile run. I was in a terrible mood yesterday (it’s been a rough week!), and I really didn’t want to workout. I had to push myself to do it, but I was glad that I did. I felt stronger, knowing that I was doing something positive and healthy for myself. 

What motivates you when you have a tough day? 

Have fun with this workout! 
Melissa

PS You can find me on Facebook, Instagram, Twitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

Click the link to get your own Gymboss Interval Timer!
Set your timer for 19 rounds of 10/50.

1. Jump Rope
2. Plank Knee (right)
3. Plank Knee (left)
4. Balanced Bicycle
5. Boat Tap
6. Plank Side Reach
7. Jump Rope
8. Jump Squat
9. Lunge Kick (right)
10. Lunge Kick (left)
11. Low Jack
12. Burpee
13. Jump Rope
14. Heel Tap Plank
15. Russian Kicks
16. Hip Thrust (right)
17. Hip Thrust (left)
18. Single Leg Pushup
19. Jump Rope 


Full Body Real Time Workout 19 minutes: Melissa Bender

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Hi Everyone!

I has been a crazy week in the Bender household! I am filming a brand new workout tonight, but in the mean time I am sharing one of my older workouts. This is a full body workout routine. In this workout I use a stability ball and a kettle bell. 

Today is also the last day of my Month long Cardio Challenge! If you accepted the challenge don’t forget to check in with your miles/minutes for the month! You can check in on Facebook, Instagram or Twitter.

I mentioned yesterday on my Facebook page that I had an allergic reaction to some organic face lotion. The not-so-fun result of this reaction was my face swelling, and turning bright red as if I had horrible wind burn. I am much better now, and my skin has returned to normal. Lesson learned: also test new products (even if they are organic!)

I hope you enjoy this workout. I will be adding it onto my workout routine today! I will post the new workout tonight or tomorrow afternoon. I work tomorrow so it’s an early bedtime for me. 🙂

Melissa

PS You can also complete this workout for maximum reps as a 15 minute HIIT workout with 10/50 second intervals. 

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-3X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

30 Day Challenge: Day 15: Burpee Body Burn HIIT: 19 Minutes

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Hi Everyone!

Today’s workout was intense! It’s day 15 of the 30 Day Workout Challenge, and I wanted to go hard. 🙂 This workout will get your entire body working on high, with major fat burning. 

Prior to this workout I hopped on the treadmill for a 30 minute run. I got in 4 miles and felt great the entire time. I definitely felt the fatigue from my run when I was going through this routine! 

I am often asked about the benefits of doing cardio pre- or post-workout. Both methods are beneficial, so I like to switch it up. For this workout I think I would have been able to push harder through it if I did the cardio afterwards or split it into two miles pre, and two miles post. However, running or doing a thorough warm-up is also beneficial because your body is already running and ready to optimize your calorie burn. 

I hope you all enjoy today’s workout! Keep checking in for the 30 Day challenge: Facebook, Instagram, Twitter. 

Melissa

30 Seconds Cardio, 50 Seconds Max Reps
*I accidentally skipped one exercise so this is a 19 minute workout. 
*I chose Burpees for my cardio. Other options include: Jump Rope, High Knees, or Jumping Jacks

-Burpee
1. Pendulum Hop
-Burpee
2. Frog Hopper
-Burpee
3. Curtsy Lunge Kick (right)
-Burpee
4. Curtsy Lunge Kick (left)
-Burpee
5. Mountain Runners
-Burpee
6. Plank Jack
-Burpee
7. Rockette Kicks
-Burpee
8. Speed Skater
-Burpee
9. Double Kick Lunge Jump
-Burpee
10. Leg Lift Plank
-Burpee
11. Plie Jump
-Burpee
12. Mountain Climber
-Burpee
13. Side Lunge Lift (right)
-Burpee
14. Side Lunge Lift (left)


Full Body Real Time Workout 19 minutes: Melissa Bender

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Hi Everyone,

Today I did a full body workout. Jesse and I also did a 3.5 mile run outside this morning. After Jesse filmed me he did the 10 Minute Standing Ab Workout so I decided to join in and go through that once. We did it for repetitions, instead of interval style. It was a nice addition to my workout today. 

If you follow me on Facebook you might have heard that my kitty Gambit (the gray and white cat that loves to make appearances in my videos) was really sick. He has made a miraculous recovery and is 100% better now! The vet was shocked that his condition could change so much overnight. 🙂 

I am going to start putting together some before and after photos. If you’ve experienced any changes following along to my workouts at home please send me pics! I love to see people’s progress. It’s so motivating, and inspiring! Plus I like to support people who are making positive changes in their lives!

See you later!
Melissa

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

Repeat 1-2X

1. Jumping Jacks
2. Side Step Up (right)
3. Side Step Up (left)
4. Sprinter Abs
5. Rock the Boat
6. Donkey Kick Plank
7. Leg Lift on Ball (right)
8. Leg Lift on Ball (left)
9. Side Lunge Twist (right)
10. Side Lunge Twist (left)
11. Dive Bombers
12. Side Angle Twist (right)
13. Side Angle Twist (left)
14. Goddess Squat Reach
15. High Knees (Beginner: 30 seconds, Intermediate: 45, Advanced: 60)

19 Minute Fat Burn Home Workout

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Hi Everyone,

I have another full length workout for you! In addition to this workout I walked for 45 minutes on the treadmill. I was going to walk for 20-30 minutes, but ended up finishing the book I was reading while I walked. 

This workout has plenty of body shaping, toning moves, along with cardio to really optimize fat burning. 

I really wanted to take the day off because I was exhausted. I rallied, and did the workout anyway.   I am so glad that I did! I ended up having a lot of energy after my workout, and I felt so much better. Does anyone else experience that? Sometimes I really have to remind myself that exercise gives me energy. I feel like a new person after a good workout. 

See you tonight with a new workout!
Melissa

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

1. Jump Rope (timed)
2. Warrior 3 with Heel Lift (right)
3. Warrior 3 with Heel Lift (left)
4. Mountain Climber (timed)
5. Walking Side Squat
6. High Knees (timed)
7. Oblique Pushup
8. Plie Pulse Jumps
9. Scissor Taps
10. Jump Rope (timed)