6 exercises - 4 circuits - 50 seconds work - 12 seconds rest - 30 second cycle rest after 6th exercise

1. 10x jumping jack , 10x toe kicks
2. Plank double toe tap
3. Weighted mini crunch
4. Dumbbell over knee
5. Mountain climber 4xslow 10xfast
6. Windshield crunches

3 minute extreme endurance 1. High knee 2. Lateral lunges 3. Push up pulses 30 seconds