20 MIN INTERVAL WORKOUT

April 5th workout: 16 min workout 4 min bonus 20 min total Equipment is optional (or get your workout gear here.)

Exercise 10sec rest/30sec work x 24 rounds = 16 min	Round 1 Reps	Round 2 Reps
High Knee Skipping (do high knees in place if you don’t have a jump rope)	?	?
Jump forward & backward in a low squat over ball, pick it up, jump 180 in a low squat (that’s 1 rep) (jump over another weighted object or omit the ball for a bodyweight exercise)	7	8
High Knee Skipping (do high knees in place if you don’t have a jump rope)	69	77
Push-ups with 1 hand on ball, alternating hands.  (do regular pushups if you don’t have a ball)	9	9
High Knee Skipping (do high knees in place if you don’t have a jump rope)	80	77
1 jump lunge with ball overhead, twist to the side. Alternate. (jump with arms overhead, then twist your torso to the side, arms parallel to the ground)	11	9?
High Knee Skipping (do high knees in place if you don’t have a jump rope)	78	74
½ burpee with ball (plank jump with hands on ball, stand up with ball) (omit the ball for a bodyweight exercise)	10.5	10
High Knee Skipping (do high knees in place if you don’t have a jump rope)	73	?
Prisoner get ups from lying on ground (Do sit-ups if this is too difficult, or help yourself up with your hands)	5	6
High Knee Skipping (do high knees in place if you don’t have a jump rope)	73	75
Crab toe touch, alternating	22	23
BONUS (4 rounds 10sec/50 sec)
1-leg bridge leg lift with RT foot on fitball (omit ball for a bodyweight exercise)		21
1-leg bridge leg lift with LT foot on fitball (omit ball for a bodyweight exercise)		24
Plank RT knee tuck + RT leg lift (LT foot on ball, optional)		8
Plank LT knee tick + LT leg lift (RT foot on ball, optional)		11

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