Don't forget to breathe! Please email me if you want tips on how to make the quickies easier or more challenging (firstname.lastname@example.org).
You will need to download a HIIT (high intensity interval timer) for today's workout. Set it for 20 seconds activity with 10 seconds rest x 8 rounds. Each exercise lasts 4 minutes. In between each exercise you have 1 minute to recover. Good luck!
Warm up: hop-hop-squat
#1: 180 degree jump and squat
#2: Russian twists
#3: Squat with overhead press
#4: Alternate crunches with Supermans