Sample workout
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63 intervals
31 minutes
You will test your balance with the knee drives and work your chest and core with the pushups. This workout should definitely get the blood flowing.
Equipment: There isn't any equipment required for this workout. You will be doing some jumping with the squat jacks, and you may like to have a carpet or mat for the plank and push-up exercises.
Freestyle warmup180s warm-upGet warm however you like — jogging on the spot, arm circles, side bends, or follow the stretch prompts on screen.
Walk-down pushups30s · 20s rest · 5 setsStart in a standing position. Without moving your feet walk your hands out along the ground until you are in a push-up position, lower for one pushup, then walk your hands back and come back to a standing position. Repeat.
Power squat jacks30s · 20s rest · 5 sets
Plank shoulder taps30s · 20s rest · 5 sets
Left knee drive30s · 20s rest · 5 sets
Right knee drive30s · 20s rest · 5 sets
Shuffle 4 punches30s · 40s rest · 5 setsTry to get nice and low in the shuffle to really work your quads, pause to do 4 quick jab punches to the front before changing direction.
Cooldown120sGrab a drink of water and cooldown with some stretches.