6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 42 second cycle rest after 6th exercise

1. Squat pause jump
2. Lateral lunge
3. Lay down adductor
4. Reverse lunge high knee hop
5. Single leg hip thrust
6. Kick backs

Finish with towel or slider abs

1 minute each - 1. Plank slider crawls 2. Plank toe crawls