The idea with this workout is to do each move as many times as possible in the little time you have. You should have a steady heart rate throughout, having minimal rest between exercises. Keep track of your reps and try to beat that number for the following round to push yourself.
There are 8 exercises – 30 seconds work, 5 seconds rest for 4 rounds
Lunge with Knee Lift (Left) – Stand with a weight in each hand. Start with the left leg far back, lunge down, and come up and bring the left knee up and toward your chest (leaning back slightly when bringing knee up to work your core a little more). Land foot back to lunge position and repeat.
Lunge with Knee Lift (Right) – Repeat the previous exercise but start with the right leg back, and bringing the right knee to chest.
Sumo High Row – Stand with feet in wide stance with toes pointed out slightly, dumbbells in front with palms facing body. Squat down then stand up quickly, driving dumbbells up to under chin with elbows bent out into an upright row. Lower and repeat.
Wide-Stance Deadlift – Start in the same stance as the previous exercise, but holding a heavier set of weights or a barbell/sandbag in front of you. Hinge forward from hips, keeping back and legs straight, as you lower the weight to shin level. Return to start squeezing your glutes.
Half Seated Leg Circles – Sit on the floor with your legs fully extended, leaning back on your elbows, your fingers cupping the sides of your hips. Keeping your lower back pressed into the floor, engage your core and lift your legs about 45 degrees. Point your toes, press your thighs together, a large circle clockwise, then a large circle counter-clockwise.
Single Leg Plank (Left) – Start in elbow plank. Brace your abs and lift your left leg up about 10 inches. Balance your body weight on your forearms and the stabilizing leg and hold.
Single Leg Plank (Right) – Repeat the previous move lifting your right leg.
Triceps Press + Knee Tuck – Lie faceup with knees bent 90 degrees, a dumbbell in each hand, arms over shoulders and palms facing each other. Bend your elbows bringing dumbbells behind your head, as you extend your legs out in front of you. They should be at about a 45 degree angle. Bring your knees to your chest as you straighten your arms. Repeat.