Hi ladies! Happy Friday! (Or should we say Fri-yay, am I right??) Anyway, here’s a workout to get your body pumped and ready for the weekend. It’s a full body and cardio workout. You’ll do 30 seconds of cardio followed by 50 seconds of a bodyweight exercise. You’ll be sweaty by the end of this one! If you can, I’d love for you to repeat it once or twice, or pair it with another challenge workout or workout from my YouTube channel, Phoenix Wellness. And, as always, let me know how you do!

Day 19: Full Body and Cardio (30 seconds cardio/50 seconds bodyweight) ~ 11 minutes

  1. Burpees
  2. Heel Tap Squat Jump
  3. Speed Skaters
  4. Plank
  5. Superman Swimmers
  6. Heel Tap Squat Jump
  7. Mountain Climbers
  8. Knee Drop Plank
  9. Burpees
  10. Heel Tap Squat Jump
  11. Speed Skaters
  12. Plank Knee to Chest and Extend R
  13. Superman Swimmers
  14. Heel Tap Squat Jump
  15. Mountain Climbers
  16. Plank Knee to Chest and Extend L

*Injury disclaimer: Not all exercises are suitable for everyone. You should always consult your physician or other healthcare provider before changing your diet or starting an exercise program. Any person using this video assumes full risk of injury resulting from performing the exercises in this video.

Here are the links to previous days’ workouts:

Day 1:  http://phoenixwellnesslife.com/2017/11/12/day-1-workout-to…-body-10-minutes/

Day 2: http://phoenixwellnesslife.com/2017/11/13/day-2-workout-arms-10-minutes/

Day 3: http://phoenixwellnesslife.com/2017/11/14/day-3-workout-arms/

Day 4: http://phoenixwellnesslife.com/2017/11/16/day-4-workout-cardio/

Day 5: http://phoenixwellnesslife.com/2017/11/18/day-6-workout-12-minutes-2/

Day 6: http://phoenixwellnesslife.com/2017/11/18/day-6-workout-12-minutes-2/

Day 7: http://phoenixwellnesslife.com/2017/11/19/day-7-workout-ar…ardio-16-minutes/

Day 8:  http://phoenixwellnesslife.com/2017/11/19/day-8-workout-legs-15-minutes/

Day 9:  http://phoenixwellnesslife.com/2017/11/21/day-9-workout-co…ardio-12-minutes/

Day 10: http://phoenixwellnesslife.com/2017/11/22/day-10-workout-t…-body-20-minutes/

Day 11: http://phoenixwellnesslife.com/2017/11/23/day-11-workout-cardio-14-minutes/

Day 12:  http://phoenixwellnesslife.com/2017/11/23/day-12-workout-l…ardio-15-minutes/

Day 13:   http://phoenixwellnesslife.com/2017/11/25/day-13-workout-a…ardio-12-minutes/

Day 14:  http://phoenixwellnesslife.com/2017/11/25/day-14-workout-f…dy-7-minutes-x-2/

Day 15: http://phoenixwellnesslife.com/2017/11/27/day-15-workout-legs-20-minutes/

Day 16:  http://phoenixwellnesslife.com/2017/11/27/day-16-workout-core-10-minutes/

Day 17: http://phoenixwellnesslife.com/2017/11/29/day-17-workout-a…cardio-6-minutes

Day 18:  http://phoenixwellnesslife.com/2017/11/30/day-18-workout-cardio-10-minutes/