Warm up Circuit 1: 30s 3x no rest

jumping jacks

jog in place

Warm Up Circuit 2: 20s 3x

Table to chair

table top bridge

table top bridge hold knee crunches

Strength + Cardio Circuit: 30s work 20s rest 5x

Deadlift to double snatch (fast) + knee raise (slow)

1 + 1/4 bridge

reverse crunch to kickout

in + out squat

alternating curtsy lunge

plank to alternating kickback

Ab + Bridge Burnout: 20s 5x

ankle grabbers

bridge

in + out crunch

bridge