This workout includes a warm up, 2 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 total body workout. The 1st circuit includes banded donkey kicks and fire hydrants in a bear position and banded alt. back lunge. The 2nd circuit includes banded push-ups and kneeling banded pull apart. You will need your terra core and a band!