This exercise is focused on continuous challenge as the workout progresses and the muscles fatigue. Each set decreases in both exercises and rounds, but increases in intensity.

Optional Equipment

  • Mat

Warm up

  • 5-10 minutes of big movements to wake up the body


Set 1 - 30s on 10s off x4

10-30 seconds off between rounds

  • X Jumps

  • Squat to calf raise

  • Lunge to jump

  • Glute marches

Set 2 - 30s on 10s off x3

10-30 seconds off between rounds

  • Squat bounds

  • Inner thigh pulse in bridge

  • Sumo hold with calf raises

Set 3 - 30s on 10s off x2

10-30 seconds off between rounds

  • Leg circles

  • Reverse direction

Set 4 - 30s on 10s off x1

  • Burnout burpees (I chose tuck burpees but just push yourself for that final 30 seconds to finalize your workout!)

Cool Down

  • Pick your favorite song and spend the ENTIRE TIME stretching out those muscles!


Barbara Januszkiewicz 

"Creative thinking inspires ideas. Ideas inspire change."

Pablo Picasso

"The chief enemy of creativity is 'good' sense."


Yo-Yo Ma

"Passion is one great force that unleashes creativity, because if you're passionate about something, then you're more willing to take risks."