Week 1 | Day 2
HIIT | 3-4 rounds - 30 sec. work - 20 sec. active rest

- Squat Jumps - 30 sec. work
Active rest 20 sec.
- Running in place (high knees) - 30 sec. work
Active rest 20 sec.
- Burpees - 30 sec. work
Active rest 20 sec.
- Side Shuffle - 30 sec. work
Active rest 20 sec.

Week 1 | Day 2
HIIT | 3-4 rounds - 30 sec of work - 15 sec active rest

- Squat Jumps - 30 sec. work
Active rest 15 sec.
- Running in place - 30 sec. work
Active rest 15 sec.
- Burpees - 30 sec. work
Active rest 15 sec.
- Side Shuffle - 30 sec. work
Active rest 15 sec.

Beginner/intermediate: 3 rounds
Advanced: 4 rounds or 3 rounds with 45 sec work time.

- Push your hips back and down as you lower to parallel
- Explode/jump up from the bottom of the squat
- Land softly

Squat Jumps

- Jog in place
- Bring knees up for more intensity

Running In Place

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body into a plank position 
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpees

- Stay low as you shuffle two steps to your left
- Tap the floor then shuffle two steps to your right
- Repeat

Side Shuffle Taps

HIIT

W1/D2
HIIT

W1/D1
Upper Body

W1/D3 
Lower Body

W1/D4
Core

W1/D5
Full Body (weighted)

W2/D1
Upper Body

W2/D2
HIIT

W2/D3
Lower Body

W2/D4
Core

W2/D5
Full Body

W3/D1
Upper Body

W3/D2
HIIT

W3/D3
Lower Body

W3/D4
Core

W3/D5
Full Body

W4/D1
Upper Body

W4/D2
HIIT

W4/D3
Lower Body

W4/D4
Core

W4/D5 Full Body

W5/D1
Upper Body

W5/D2 HIIT

W5/D3
Lower Body

W5/D4
Core

W5/D5
Full Body

W1/D2 HIIT

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