This workout should get your heart racing and by the end you should feel like you kicked your own butt. Keep the intensity up! Go for 4-6 rounds, resting 45 seconds to 90 seconds after each one. Aim to get this in 2-3 times this week, alternating with a Strong workout for a total of 4-5 exercise days.
10-15 back lunges ( 1 per on each side = 1 rep)
8-12 push ups
10-12 squat thrusts
15-20 kettle bell swings