Warm-up for 3 minutes by jogging in place, jumping jacks, jump rope and marching. Stretch legs (via side lunges) and arms and then get ready for 15 minutes of cardio:
4 minute plank Hold 0-1:30 full plank 1:30-3:00 hover plank 3:00-3:30
Full plank 3:30-4:00 hover plank
Push back into child's pose
Flip over onto your back and hold hollow man plank (reverse of plank) for 1:30 seconds
Push back into child's pose
Right side plank for 45 seconds
Left side plank for 45 seconds
Push back into child's pose
Bicycles for 1:30 seconds
Windshield wipers x 12
Tabata arms (each exercise takes 4 minutes so if time is running short cut sets in half): Bicep curls (8 sets) 20 seconds as many as you can rest for 10 seconds and repeat until you've done 8 sets. Rest for one minute.
Overhead press same as above
Rest one minute
Side lateral raise same as above
Cool down and stretch
This is a hard workout and they are screaming by the second round of cardio but are glad when they are finished.