This sequence alternates between a timed exercise to blast your heart rate straight into a slow tempo lower body drill for reps.
Perform the timed drill for 30 seconds and then go straight into the next exercise and perform for the reps shown.
These exercises are paired, so do the timed exercise and the rep exercise back to back with no rest, and then rest for 30 seconds before starting the next pairing. Perform the entire workout for three sets total. Here is what you are doing:
Jumping Jacks: 30 seconds
Close Stance Squats: 20 Reps
High Knees: 30 Seconds
Glute Bridges: 20 Reps
Squat Jacks: 30 Seconds
Prone Glute Pulse: 30 Reps Each Side
Lunge Up/Downs: 30 Seconds
Curtsey Lunges: 15 Reps Each Side
Enjoy and get after it!
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