Set your interval timer to 50/10 and complete the following 4 exercises three times through. Making sure you take a note of you’re scores to post on the website and push as hard and you can to maximize your overall results. 1) Hug Knee Star Jump, 3 Point Jump & Push-Up 2) Over Chair Elevated Circle Abs – using the Equalizer or Dip Station 3) Reverse Elevated Push Ups – using the Equalizer or Dip Station 4) Step Ups – (Left & Right Leg Alternate) – using the Pink Sandbag We love to tell you that our workouts take just 12 minutes and burn fat for up to 36 hours after. If you think that 12 minutes giving you 36 hours of after-burn is cool then what you get from a millisecond is even more powerful. Because you make the choice - you decide to take action in a millisecond. The 12 minutes is just the follow through. The battle is won or lost and all the rewards are gained in that fraction of a second in your brain. Our real job here is to inspire you enough to get that choice to fire day after day. Consistently making this one choice is the only thing that stands between you and being your personal best. If you add these choices up across say a month, 2-3 seconds of inspired decision making equals hundreds of hours of exercise free, metabolism boosting fat burning action. Your choices have power. Races are won or lost by some of the most powerful athletes in the world in fractions of a second. Believe it or not but your fitness destiny is measured on the same clock. We deliver the most effective and inspiring free workouts online - decide to cross the finish line with us. You can do it.