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.