It's DAY 15 of our FOCUS program, welcome to your no equipment cardio workout! Be ready to turn up the intensity! We will work for 30 seconds at a time and complete 3 rounds of each exercise. The exercises are grouped together in the list below in the way I grouped them for the workout. You will see groups of 3 and 4 exercises together. No equipment needed so just keep crushing it with me!

Exercises:
1. Left middle right high knees
2. Knee drivers
3. pop squat
4. front kick side kick

5. 2 hooks and 2 knee drives
6. 2 lunge jumps 2 jumping jacks
7. 2 push-ups 2 tuck jumps
8. 2 Knee drive jumps 2 floor taps

9. 3 plank hop ups 3 plank jacks
10. 3 standing mountain climbers per leg 3 butt kicks
11. 3 high knee taps and 3 lateral slides

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In this workout you are training with me, Sydney Cummings, owner of Royal Change and NASM Certified Personal Trainer and Fitness Nutrition Specialist. I am a fitness trainer in Charlotte, North Carolina and was a Division 1 athlete at West Virginia University where I was a national qualifying high jumper. I use my knowledge from my NASM certifications, bachelor’s degree, nursing school experience, and my elite athletic background to lead you through workouts designed to make you a stronger, more balanced athlete. My goal is to get you closer to your goals with each workout!

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