10 Rounds (20 Min Total)

30 Seconds Lunges
30 Seconds Burpees
30 Seconds Taps
30 Seconds Upright or Ring/TRX Rows

No need for weight today (unless you are doing the upright rows)!  You will go through this WHOLE thing 10 Times - which means you will be moving for exactly 20 min!

Score: Total number of reps (not including taps)

Goal: Move the whole time

This workout is actually a combination of yesterday's workout and today's workout.  You will just rotate stations every 30 seconds.

For the lunges you will alternate legs with each step. You may do forward stepping, reverse stepping, or even walking.  Make sure you take a long enough step each time so that your front heel stays down when your back knee lightly touches.  Be careful not to let that front knee cave in.  If you are unable to go all of the way down - you may shorten it.  If you are unable to lunge you can sub step ups.

For the burpees you will place your hands on the ground, jump or step your feet back, go to your knees (if necessary), get your chest and thighs to the ground, press to the top, jump or step your feet in, jump up!

If you need to take the push up out due to a belly situation, or injury.  You may also do elevated burpees!

Choose a method that will allow you to keep moving!

For the taps you may do these on a stair, a dumbbell, a med ball or kettlebell!

You will basically put it in front of you.  Tap it with your toe, then the other toe, and then do the run/skip motion.

For the rows you may do banded pull down rows (with like stretchy bands in a doorway etc) - you may do ring or TRX rows.  You may also do upright or bent over rows!

If you choose to do the stretchy band rows - or ring/trx rows, make sure you start with a straight arm and pull all of the way to the chest!

For the upright rows you will hold a single kb or db at the hips.  Pull the elbows high and outside, keeping the weight close to the body as you pull up to the chest!