(5 m warm up)

21 m

(6 m cool down)

Start at 1:05

4 sets of each exercise, 20s on, 10s rest

01:05 Warm up

• Jump for 1:15
• Arm raise / step for 1:15
• Offset leg plan with arm wraparound for 1:00
• Other side for 1:00

Exercise

• 06:07 (05:00 in view clock): Alternating high knee raise × 4 (20s / 10s)
• 08:28 (07:22): Skydiver pull back × 4 (20s / 10s)
• 10:47 (09:41): Lateral lunge (opt: hop) × 4 (20s / 10s)
• 13:05 (11:59): Plank with leg side touch × 4 (20s / 10s)
• 15:28 (14:22): Wall sit with alternating march (kick) × 4 (20s / 10s)
• 17:53 (16:47): Alternating wide / narrow pushup × 4 (20s / 10s)
• 20:20 (19:14): Hip raise with crunch (situp) × 4 (20s / 10s)

22:15 (21:10) Cool down (probably an ad in here)

27:50 (26:44) End