Monday- lower body

Five minute jog to warmup
For the next five minutes, jog for 40 seconds and sprint the last 20 seconds. Repeat 5 times.

Workout- three times:
25 mountain climbers
20 weighted squats
20 weighted lunges (ten each leg)
10 burpees
10 plie squats

three times:
1:00 plank
25 bicycles
25 v-ups
25 each side, oblique v-ups (pictured)

finish up with ten minutes on the bike, first five minutes at a high resistance and decrease the resistance a little bit for each remaining five minutes.