Mobility drill / Moderate Cardio Combo

Warm Up: Longer Mobility Drill
Ankle circle: 1 minute ES, 20 hip openers, 20 leg kicks, 10 knee grabs, 5 walkouts, 10 striker dynamic.
x 3
 
Main Workout: 45/15 Work/Rec 
Moderate Cardio:- 
1. High-energy butt kick with curl, 
2. Mountain climber, 
3. Shake with a floor tap, 
4. High knees with pull-down, 
5. Power climber, 
6. Cross-country skier arms, 
7. High-energy power chops, 
8. Spotty dog.
X 3
 
Cool down/Recovery
Gradual pulse-lowering walk around, keep moving, or between stretches.
Static stretch:
Standing hamstring, standing calf, standing chest, standing back, shoulder stretching, standing quad.
Each flow through the trainer takes approximately 15 seconds.