Get warm and stretch a bit before tackling this Humpday DIY! Check out the video instruction at the links provided, when you are finished with this bad boy you can do the humpty dance and celebrate. Tutorial for that is provided by Digital Underground. 🙂

Part 1: 15 minutes

Set your interval timer for 30 rounds of 30 seconds –  10 seconds rest or low interval, 20 seconds work or high interval.

Runners lunge to knee raise L

Lateral Leap and Freeze

Runners lunge to knee raise R

Plank Up Downs

Leg Raise

Mountain climbers

Leg drops

Half Burpee Push Up

No Hands Get ups

Walking Lunge (weight optional)

Repeat 3 rounds

Part : 4 minutes

Set your timer for 8 rounds, of 30 seconds –  10 seconds rest or low interval, 20 seconds work or high interval.

Skip rope with high knees for high interval. at low interval do basic skip. Video shows a mixture of both.

Part 3: 3 minutes

set your timer for 6 rounds of 30 seconds –  10 seconds rest or low interval, 20 seconds work or high interval.

V crunch Right (left side shown)

V crunch Left

repeat 3 times