Warning: today’s workout is NOT 30 minutes like the rest, rather it is 55-60 minutes long IF you do it all. The trick is to see how far you can go 🙂

Day 12: Days 1-11 combined!

• Squat reps to failure
• Push up reps to failure
• Elbow plank hold to failure

Rest 60 seconds

HIIT- upper body 20 seconds on, 10 seconds rest

Round 1: 2X through

• Jumping jacks
• Push ups
• Mountain climbers
• Side plank hip dips –EACH!

Rest 30 seconds

Round 2: 2X through

• High knees
• Tricep dips
• Plank jacks

Rest 30 seconds

HIIT- lower body 20 seconds on, 10 seconds rest

Round 3: 2X through

• Squats
• Speed skaters
• Line hops
• Jump twist

Rest 30 seconds

Round 4: 2X through

• Step forward lunges
• Squat to leg abduction
• Plank w/ glute lift

Full body HIIT- 20 seconds on, 10 second off

Round 5: 2X through

• Inchworm to push up
• Side step ups- right
• Side step ups- left

Rest 30 seconds

Round 6: 2X through

• Seat squats
• Plank with leg lift
• Box jumps or step ups

CORE- 20 seconds each, no rest in between

Round 7: 2X through

• Birddog-R
• Birddog-L
• Side plank leg lift-R
• Side plank leg lift-L
• X-crunch
• Butterfly crunch/sit up
• Ab tuck up
• Rope climb-R
• Rope climb-L

Rest 60 seconds

EMOM: Every Minute On the Minute: 4 minutes (4 rounds)

• 25 jumprope
• 10 spiderman plank total
• 5 sumo squats
• Rest with remaining time

Rest 60 seconds

AMRAP 10 minutes:

• 1 tuck jump
• 2 wall walks
• 3 inchworm to plank jack
• 4 froggers
• 5 burpees
• 6 jump lunge each
• 7 diamond push ups
• 8 lateral hop squats
• 9 mountain climber each
• 10 shuffle touch total

Rest 60 seconds

AMRAP 5 minutes:

• 30 total wacky jacks (15 each side)
• Wall sit with 50 total front jabs (25 each hand)
• Plank with 50 shoulder taps (25 each hand)
• 25 lunge pulse each leg
• Low push up hold to failure