Set your interval timer for 54 rounds of 30 seconds: 20 seconds high intensity,  10 seconds rest.

You need a timer, jumprope, a mat and a pull up bar or free weights.

Do as many reps as you can in the given time, push yourself so you deserve a break! You will pass through the exercise sequence below three times. NOTE: the high knee jump rope tapers off, on the second round you will only do 6 rounds of jump rope and on the third you will only do 4 rounds of jump rope.

Monkey Push Ups

Sumo Jumping Jacks

Lateral  Leap n Freeze

Hi Knees in Place (put your forearms out parallel to the ground and hit your thighs to your knees. This should be much harder than the high knee jump rope)

Pull Ups – if you don’t have access to a pull up bar you can sub with Push press with free weights.

Mountain Climbers

Plank Up Downs

V Crunch Right side

V Crunch Left side

Leg Drop

No Hands Get Ups

Back lunge and press back

Hi Knee Jump rope for 8 rounds

• Repeat from monkey push ups  top down to back lunge , then do only 6 rounds of jump rope

• Repeat from monkey push ups  top down to back lunge , then do only4 rounds of jump rope to finish the drill

See Below for video guidance. 🙂