- 2 minutes jump rope
- 1 minute alternating lunge (10#)
- 1 minute kettlebell (18#)
- 1 minute russian twists (10#)
- 1 minute pr0n stars (8#)
- 30 second rest
I should explain that the last exercise is actually called a prone star. It is a kind of dumbbell-row where you assume a pushup position with a dumbbell in each hand, and then lift the dumbbell like you would in a row, but then twist your body and lift it straight up.