6 exercises - 4 circuits - 1:00 work - 12 seconds rest - 40 seconds cycle rest after 6th exercise

1. Squat punches
2. Arnold press squat
3. Bicep curl squat
4. Sumo squat
5. Double reverse lunge squat
6. Squat hold jump

2 minute abs - 1. Scissor, cross kicks 2. Side crunches