Equipment: None
Format: Perform each mover for the prescribed time and reps and repeat for 3 laps.

Circuit

Move 1: Roll Up to Leg Scissors Variations (0:45)

• Lie on your back with your arms by your sides and legs straight up in the air while your core is restrained. Activate the blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back slightly off the floor to feel your abs contract.
• Slowly lower your legs toward the floor as much as possible while maintaining and maintaining the blueberry spine.
• Lower one leg slightly while raising the other leg for a flutter kick, then switch legs. Focus on keeping your core occupied.
• MOD: Bend your knees instead of straightening your legs.

Movement 2: Jump Squats (0:30)

• Start in a squat position with your feet hip-width apart, your core activated, chest up, and your weight in your heels.
• Shoot your hips back to do a squat, keeping your chest heavy in your heels, and your knees tracking your toes.
• Forcefully drift through your heels and back chain to explode upward and land gently on the balls of your feet to return to standing and repeat.
• MOD: Make this a low impact movement by removing it to jump or squat in a chair.

Step 3: knee drivers (0:30 on each side)

• Start with your left foot behind you and your arms above you.
• Imagine crushing a watermelon between your knees and hands by pressing your knee toward your chest as you press your elbow down to meet your knee.
• Repeat on the other leg.

Move 4: Jump Squat Pivots (0:30)

• Start in a squat position with your feet hip-width apart, your core activated, chest up, and your weight in your heels.
• Shoot your hips back to do a squat, keeping your chest heavy in your heels, and your knees tracking your toes.
• Ride forcefully through your heels and back chain to jump up explosively, and use your core to twist left, land gently on the balls of your feet, and twist back to center to crouch to land.
• Crouch down again and repeat the process to the right.
• Repeat back and forth for the prescribed repetitions.
• MOD: Do this a low impact movement by removing the jump and moving your knees up and over your body one at a time before squatting back down. You can also squat on a chair.

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Train 5: Dog down on plank (0:45)

• Start in a high plank position with the core activated and shoulders stacked over your hands.
• Get into a down dog position by pushing away from your hands and moving your hips back and up towards the ceiling to end with your head in line with your arms. (Your weight should be evenly distributed in your palms and your heels should reach the floor.)
• Switch back to your high plank position, grab your core and flatten your hips.
• MOD: Place your hands on a raised surface (chair, couch) or do it kneeling.
• Optional: As you push back into your down dog, hover one leg up so it lines up with the rest of your body from toe to hand.

Movement 6: Side-step squats (0:30)

• Start in a squat position with your feet hip-width apart, your core activated, chest up, and your weight in your heels.
• Send your hips back to lower yourself into a flat squat.
• While in the crouch, step out on the side with your right foot, then follow with your right and repeat until you reach the other end of your mat.
• Do a jump squat, then come back to the other side of your mat and repeat the process.
• Remember to stay in your low squat the entire time.
• MOD: Get up more in your squat so as not to be as deep and remove the jump from your squat.

1. Benda, Nathalie MM, et. al. “Effects of high-intensity interval training compared to continuous training on physical fitness, cardiovascular function and quality of life in patients with heart failure.” Plus one. October 2015. Internet. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0141256
2. Boutcher, Stephen H. “Intermittent, high-intensity exercise and fat loss.” Journal of Obesity. November 2011. Web.https: //www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/