20 Minute Tone Up Challenge

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Equipment needed: Exercise Mat and Interval Timer

Round 1 (2 times through)

Upper Body:

Exercise 1: In & Out Push Ups 30 seconds

Easier options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups

Exercise 2: Dive Bombers 30 seconds

Easier options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups 

Exercise 3:Sumo Push Ups 30 seconds

Easier options:
*Regular Push ups on knees, *Incline Push ups on knees, *Wall Push ups, *Push ups 

Cardio Segment: (perform cardio segment after each set)
High Knees 30 seconds
Side Plank Jumps 30 seconds

Lower Body:

Exercise 1:Explosive Jump Knee Tuck 30 seconds

Easier options:
*Free squats, *Static lunges assisted (holding on to a stable object for help if needed)

Exercise 2: Gliding Lunges with Toe Tap 30 seconds

Easier options:
*Free squats, *Static lunges assisted (holding on to a stable object for help if needed)

Exercise 3:Mary Katherine's with a Kick 30 seconds

Easier options:
*Free squats, *Static lunges assisted (holding on to a stable object for help if needed)

Cardio Segment:  (perform cardio segment after each set)
High Knees 30 seconds
Side Plank Jumps 30 seconds

Core/Abs:

Exercise 1:Mountain Runners 30 seconds

Easier options:
Plank (Either regular or on knees), Crunches

Exercise 2: V-Ups 30 seconds

Easier options:
Plank (Either regular or on knees), Crunches

Exercise 3:Plank Jacks 30 seconds

Easier options:
Plank (Either regular or on knees), Crunches

Cardio Segment:  (perform cardio segment after each set)
High Knees 30 seconds
Side Plank Jumps 30 seconds

Round 2 (repeat Round 1 exercises mentioned above)

Change Cardio Segment: 
(perform these cardio exercises after each set for round 2)
Burpees 15 seconds
Pendulum 15 seconds

Super Advanced cardio segment:
Burpees 30 seconds
Pendulum 30 seconds