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This Routine from a Former Olympic Track Star Will Whip You Into Shape

Wondered what it's like to train with the best of the best? Jenny Pacey is a former Olympian and world-class athlete, and she's part of the training duo Pace and Go. Together, Jenny and Wayne built a killer workout proving that body-weight-only workouts are not only efficient, but can transform your body in a matter of weeks. This cardio class is designed to work your upper body, lower body, and core in just 30 short minutes—all with no equipment needed! Check out the workout below.

Workout Details

There are 5 sets, with a 30-second rest between each set.
Each exercise must be completed for 30 seconds, followed by 30 seconds of jumping jacks.


Set 1
Floor touch squats
Wide-to-narrow push-ups
Tap floor, squat jumps
Full tuck crunches

Set 2
Forward and backward lunges
Triceps dips and hip lifts
Kneel to high skips
Bicycle crunches

Set 3
Bridge scissors
Swimming plank
Diagonal squat thrusts
Toe touch beetle crunch

Set 4
Lateral lunge to knee drive
Inverted push-ups
Skaters with single-leg squat
Vertical leg lift

Set 5
Plank walkout and punch
Tick-tock squat thrusts
Rock up to single-knee

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