Choose your intensity

  • Emerge: Perform the workout as prescribed.
  • Elevate: Perform the workout as prescribed. Optionally substitute double unders for jump rope.
  • Excel: Substitute double unders for jump rope and burpees for jumping jacks. 

For this interval workout, peform 40 seconds of work and 20 seconds of rest. Complete a round of work and prepare for the next exercise during the rest period. Repeat the sequence 6 times. 

Jump Rope
Assault Bike
Jog in Place
High Knees
Jumping Jacks