30 minutes of high intensity exercises divided into three blocks, in a 3-2-1 sequence:
Block 1 (x3): UgiSwing + DeadStopPushUp + PlankKneeDrive + HamCurl + HighKneeMarch
Block 2 (x2): CurtsyLunge/SideCrunch + BicepCurl + SidePlankTwist + ButtBlaster + SingleLegBurpee
Block 3 (x1): UgiPaddle + Skullcrushers + QuadCurl + RussianTwist + JumpingJacks
Equipment: mat, medium weight (5-15lbs recommended)