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

-Click the settings icon (lower right hand corner)
-Set "Initial Countdown" to 10 seconds
-Set “Warm up Interval” to 0 seconds
-Set "Exercise Interval" to 50 seconds
-Set "Rest Interval" to 10 seconds
-Set "Number of Sets" to 8
-Set “Recovery Interval” to 20 seconds
-Set "Number of Cycles" to 5
-Set “Cooldown Interval” to 0
-everything else can be set to zero

For X Factor - set a 6 minute timer on your phone
__________________________________

WARM-UP:
3 rounds: 10 air squats, 10 shoulder taps, 10 lateral lunges

WORKOUT:
(5 times through: 50 seconds on, 10 seconds off)

50 seconds on, 10 seconds off:

1. Goblet Squats
2. Squat Jumps
3. Strict or Push Press
4. Burpee to Overhead Press
5. Alternating Lateral Lunge
6. Skaters
7. Pull Throughs
8. Mountain Climbers

20 second break, then repeat the above for 5 times through total

X FACTOR:
(6 minute AMRAP)

10 Bicycle Twists (20 total)
10 Reverse Crunches
10 Push-ups
10 Burpees

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