This workout includes a warm up, 3 circuits of 2 exercises that are completed 3 times! Each exercise is performed for 30 seconds with a 10 second rest between exercises and a 30 second rest between circuits. This is a lower body workout. The 1st circuit includes around the world and hitch hikers. The 2nd circuit includes wide to narrow bicep curls and skull crushers. The 3rd circuit includes swimmers and bird dog. You will need your terra core, a light and a set of dumbbells!