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 7 (this will set the timer to 7 minutes)
-Set "Number of Cycles" to 1
-All other metrics can be set to zero

*when you're ready to move onto the next round after you finish your core work, reset the timer to start it over
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WARM-UP:
3 rounds: 15 air squats, 5 half burpees, 10 high plank knee to elbow

WORKOUT:
(Every Minute on the Minute (EMOM) + core burst, 6 times through)

1) 80 mountain climbers
2) 80 high knees
3) 18 horse squat to overhead press
4) 16 Bulgarian lunge (right)
5) 16 Bulgarian lunge (left)
6) 40 tricep dips
7) 10 long jump + burpee

THEN: 50 sit ups or twists

REPEAT 5 MORE TIMES FOR 6 ROUNDS TOTAL

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)