1- Pilate Abs (Swim). keep your upper body in a crunch position then swing 1 straight leg up, hold it into your body for a quick stretch then switch legs. do 15 reps each leg. works: abs and hip flexors.
2- Crunch w/ leg extension. crunch up w/ your upper body and extend your legs out. do 25 reps. works: abs and quads.
3- 1 leg chair stretch. cross 1 leg over the other then sit down while balancing on 1 leg. do 15 seconds each leg. works: quads and glutes.
4- Run in place. run in place with your knees up high. do 15 reps each leg. works: quads, glutes and hip flexors.
5- Side Kick. from a light squatting position, kick 1 leg out to the side. do 15 reps each leg. works: quads, glutes and hip flexors.
6- Knee ups in place. jump w/ 1 knee up and reach up with the opposite arm then switch. do 15 reps each side. works: hip flexors and shoulders.
7- Half Burpees: be in a push-up position and jump your legs forward then backward. do 15 reps. works: abs, quads, hip flexors, arms & shoulders.
8- Burpees. from a standing position, bring your hands to the ground, jump your legs back then forward then come upright into a jump. do 15 reps. works: abs, quads, glutes, hip flexors, arms and shoulders.
The workout consisted of General Insanity.