SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store):

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 1 minute
-Set "Rest Interval" to 0 seconds
-Set "Number of Sets" to 3
-Set "Cool Down" to 0 seconds
-All other metrics can be set to zero

Repeat this timer for all stations.
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WARM-UP:
3 rounds: 10 horse squats, 10 high plank shoulder taps, 10 high plank to down dog

WORKOUT:
(3 times through eat set of exercises)

First exercise: 1 minute (as many reps as possible)
Second exercise: 1 minute (as many reps as possible)
Third exercise: 1 minute to perform a set number of reps; rest remainder of minute

1. 3 times through:
1 minute side plank thread the needle (right)
1 minute side plank thread the needle (left) |
1 minute to perform 100 high knees, rest remainder of minute

2. 3 times through:
1 minute Single Leg Deadlift (right)
1 minute Sing Leg Deadlift (left)
1 minute to perform40 cross jacks, rest remainder of minute

3. 3 times through:
1 minute Supermans
1 minute Side Shuffle
1 minute to perform 20 Spiderman push-ups, rest remainder of minute

4. 3 times through:
1 minute Donkey Kicks
1 minute Hollow Body Reach
1 minute to perform 30 horse presses, rest remainder of minute

5. 3 times through:
1 minute Halo
1 minute Sumo Squat
1 minute to perform 15 burpees, rest remainder of minute

X FACTOR:
100 air squats

COOL DOWN:
Stretch legs (figure four, wide-legged forward fold, quad stretch) and arms (right and left arm across your body, tricep stretch)