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

You will set the timer 2 different times, once for the circuit and once for the x-factor

50 sec on/10 sec rest-5 Rounds
-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 8
-Set "Number of Cycles" to 5
-everything else can be set to zero

For X factor: only change "exercise interval" to 20 seconds, and "number of cycles" to 1, everything else stays the same.

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WARM-UP:
3 rounds: 10 good mornings, 10 air squats, 15 jumping jacks

WORKOUT:
8 exercises, 50 sec on, 10 sec off- 5 rounds

EXERCISE 1: Deadlift w/ Wide Row
EXERCISE 2: Toe Tap/Shoulder Tap
EXERCISE 3: Burpees
EXERCISE 4: Thrusters
EXERCISE 5: Skater Hops
EXERCISE 6: Bicep Curl/Overhead Tricep Extension
EXERCISE 7: Lateral Lunges
EXERCISE 8: Push Up/Mountain Climber

X FACTOR:
(Tabata, 20 seconds on, 10 seconds off)

8 rounds (4 minutes total):
20 seconds on jump squats, 10 seconds off
20 seconds on high knees, 10 seconds off

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