SETTING THE TIMER (we recommend the Tabata Timer and HIIT Timer App which is free - search Tabata Timer in the App Store). You'll also need your smartphone timer for the tabata cardio:

ROUNDS 1 and 2 STRENGTH
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 45 seconds
-Set "Rest Interval" to 15 seconds
-Set "Number of Sets" to 6
-All other metrics can be set to zero

For ROUND 3 only, set exercise interval to 1 minute; everything else can stay the same

ROUND 1-3 CARDIO (tabata):
watch smart phone timer or stop watch for 5 minutes. Work for 20 seconds, take a 10 second break for the full five minutes
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WARM-UP:
3 rounds: 10 high plank shoulder tap, 10 reverse lunges, 10 air squats

WORKOUT:
(3 rounds total)

Rounds 1 and 2:
45 seconds on each exercise, 15 second break in between exercises.
Round 3:
1 minute on each exercise, 15 second break between each exercise.

1. Suicides
2. Squat with shoulder press
3. Seated Curl "Hold"
4. Left Lunge + Front Shoulder Raise
5. Right Lunge + Lateral Shoulder Raise
6. Single Leg Scissor Kick

TABATA after Round 1:
5 x through: 20 second high knee, 10 second break, 20 second A Frame, 10 second break

TABATA after Round 2:
5 x through: 20 second jump squat, 10 second break, 20 second fast feet, 10 second break

TABATA after Round 3:
5 x through: 20 second mountain climbers, 10 second break, 20 second running lunges, 10 second break

X FACTOR:
3 times through: 30 second X-Plank hold (described in video)

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