20 minute interval KB Swing with plank knee rolls as resting

1:30 hard effort 35lbs KB Swing / 1 min low intensity sliding plank knee tuck w a rug - 8x

Stability Ball Rollout /various BW Glute activation
3x12 / 3x15-20

20 minute HIIT cardio & Abs Circuit

30sec rest / 1 min intense -14x - 21 min HIIT
High knees jump rope/ KB Swing 35lbs

Av HR: 148bpm
Max HR: 162bpm

3 rounds Abs
Lying leg Raise w overhead weights (2x15lbs kb) x 15-20
Elbow front plank & reach x20
Knee hugs 15x

20 min High Knees and KB Swing HIIT at home

Short, simple and effective. Used 35lbs KB for the swing.