10 minutes of ABS: Do each exercise for one minute and repeat the entire sequence twice
- Pilates Crunch: Legs together in table top, hands behind the head, knees stacked over hips, elbows wide, keeping chin away from chest, pulse up and down in small movements
- Butterfly Pulses: Lie faceup, hands behind the head, soles together as close to the body as possible with knees out to sides. Small pulses up and up
- V-Ups: Lie faceup, legs mat distance apart, arms over the head. Rise up into a V-shape and lower to hover off your mat
- Heels Up: Lie faceup, legs straight up together, feet flexed, arms at sides, palms down. Lift your hips off the floor as you pulse heels toward the ceiling
- Spider Plank: Start on floor in forearm plank position, body balancing on forearms and toes, palms flat. Keep hips level and bend right knee out to side toward right triceps. Return to plank. Switch sides and repeat to complete 1 rep.
10 minutes LEGS: Do 1 minute of each with 20 second rest at the end of each set. Repeat 3 times
- Walking Lunge: Lunge right foot forward, lowering your body until your right thigh is parallel to floor and left knee almost touches floor, alternating legs
- Plie Squat: Bring your feet slightly wider than hip width apart, and your toes turned out about 45 degrees. Lower your body straight down, keeping your hips under your shoulders and your back straight. Make sure your knees open over, but not past, your toes as they bend. Slowly straighten back up
- Plie Pulses on Toes: Continue in same position adding a pulse. Lift your heels off the floor, balancing on the balls of your feet, bend your knees, and pulse up and down in small movements
25 minutes CARDIO:
- Warm-Up: Speed walk for 2 minutes then jog for 3 minutes
- Intervals: For the next 20 minutes, switch between 1 minute jogging and 30 seconds sprinting (push yourself on the sprint)
- Cool-Down: Reduce your speed and walk it out for 5 minutes