Against the clock cardio

Warm Up:Mobility is in the main workout. 
45 seconds of each exercise with a 15-second recovery 
 
1. Sidestep out 
2. Elbow to knee
3. Shuffle with the floor tap in front. 
4.Speedball
5. Marching on Spot 
6. Squatting cross punches
7. Cross-body cross-overs 
8. Lateral shuffle
9. Butt Kicks
10. High knees with pull-down
 
x 3 
 
30 minutes total; aim to do as many reps in the working 45 seconds; take extra recovery whenever you need to.
 
Cool down/recovery: static stretch 
Standing cross body lat/standing inner thigh/standing chest and back combo/standing quad/standing calf