12 items, 2 cycles, 30s work/20s rest

  1. Jumping jacks
  2. Butterfly Swimming (with weight)
  3. Overhead extension (with weight)
  4. Jumping rope with half twist (15s left, 15s right)
  5. Squat with hands lift
  6. Reach twist (15s left, 15s right)
  7. Cross Punch (with weight)
  8. Plank with crunch extension (left)
  9. Plank with crunch extension (right)
  10. ABS Twist
  11. Front Kick
  12. Squat with 3 levels