This workout serves as Day 4 of the FB30 in 30 Team Program but can be used as a standalone workout any time. 

Focus & Benefits
Sports conditioning meets cardio endurance in this workout! Feel strong, functional, and empowered like an athlete as we travel through a 2-round circuit of 9 exercises. You'll improve coordination, agility, muscle endurance, and cardiovascular endurance.

Workout Overview
Warm-Up: 7 exercises, 40 seconds each (4.5 minutes)
Workout: 2 rounds of 9 exercises, 45 seconds active / 15 seconds rest (18 minutes)
Finisher: 1 exercise (1 minute)
Cool Down: 7 exercises, 30 seconds each (3.5 minutes)

Equipment

• Mat
• Supportive training shoes 

Tips & Helpful Information

• Gauge Your Pace! This is one of those workouts that can easily escalate into a tough level 4 or 5 workout if pacing is neglected. Throughout the exercises in our 2-round circuit, you will have great control over impact and intensity. For our first round, I encourage you to choose the version of the move you feel you can confidently maintain through the whole active interval without feeling an intense heart rate spike by the end. This will help with pacing, so by round 2, you're not totally gassed (our goal is endurance as opposed to HIIT). When we come back for the second round, you can continue to gauge what's possible for each interval, switching between intensities as needed, as you come into the home stretch. We will finish with a 1-minute finisher exercise where you can give your all. We're aiming for the heart rate to stay steady, yet slowly trend up as we go. 
• In an endurance workout like this, you'll constantly be gauging your output based on the time that's left. Although speed will be a more prominent focus in these exercises, it should never be prioritized over your ability to control the movement. 

Difficulty & Modifications Explained
This scalable workout will feel like a 3 or 4 for most. For many exercises (where it makes sense), there will be a low and moderate impact version provided to help you gauge difficulty and intensity. Your speed and overall muscle engagement will also influence the intensity.

If you enjoyed this workout, check this one out: Athletic-Inspired Nonstop Endurance Cardio and Core - Low-Impact with Built-In Progressions

Warm-Up: 7 exercises, 40 seconds each (4.5 minutes)
Step Out Squats w/ Arms 
Trunk Twists + Knee 
Arm & Ankle Circles 
Baby Heisman 
World's Greatest Stretch
Knee Push Ups
Quick Feet + Reverse Lunge 

Workout: 2 rounds of 9 exercises, 45 seconds active / 15 seconds rest (18 minutes)
Squat Jacks 
Vertical Step/Leap Jump Shot 
Hole Digs (Switch Halfway)
Agility Lateral Leaps 
3 Sec. Hula Hoop + Side Lunge 
Soccer Toe Taps 
Shuffle + Cross Punch/Hook
Push Up + 4 Mtn Climbers
Kayak Twists 

**Water Break After Round 1**

Finisher: 1 exercise (1 minute)
Football Fast Feet to Lunge Hold

**Water Break After Finisher/Before Cool Down**

Cool Down: 7 exercises, 30 seconds each (3.5 minutes)
Side to Side Steps + Crossbody Arm Swings 
Alt Quad Stretch
Alt Hip Flexor Stretch + Reach 
Cossack Stretches
Forward Fold + UB Opener
Cat Cow Variations
Down Dog Calf Stretch