30m minutes of high-intensity one-minute intervals, bookended by a 5 minute warm-up and cool-down, in the ABC-style:
Round A has five exercises, B adds five more, C adds five more again
A- Squat/Press, QuadCurls, JumpingJacks, AlternatingShoulderPress, TikToks
B- ReverseLungeTwist, AdductorLifts, MountainClimbers, ChestPress, UgiCurl
C- UgiSwing, HamCurl, Burpees, SoccerThrow, PlankKneeDrop
Note: emphasis on shoulders/chest and quads! Get ready to get sweaty!
Equipment: yoga mat, hand held weight (5-15lbs recommended)