20/20-Workout of the Day

Today were kicking your butt into shape. :) You will be doing a set of 10 different leg and core exercises followed by some high intesity cardio. Make sure to write down the weights used and how you felt at the end of the workout.
20 reps-Dumbbell Squat to Bench Stepup(With dummbells at side squat in front of bench come up and step up on to bench with right leg and kick left leg back. Step back down and go into a squat. Do 10 reps on each leg)
20 reps-Supermans
20 reps-Low squat to overhead reach and reverse lunge with weighted ball or weight(Do 10 reps each leg. Start with feet shoulder width apart, squat down and hit bal to ground. Stand up bring ball over head and step back into a reverse lunge. Then step back into squat. Finish 10 on right leg before moving to left)
20reps each side-Oblique Crunches
20 reps-Prisoner Squats
20 reps-Overhead Plyo Lunges-(keep arms straight overhead , each time you do a lunge is one rep)
20 reps-Leg raise to butt lift with bent knee ground tap(Raise legs up from the ground, at top push heels toward cealing and raise booty off the ground. Bend knees slightly and bend legs toward ground and tap floor with knees then do same to other side. Bring back to center. That is all one rep. Do 20 reps)
10 reps each leg(3 pulses each rep)-Shoulder Bridge w/ single leg Pulse(Start with ankles resting on stability ball, raise hips so that you are resting on shoulders, pull ball back while keeping hips raised, pause when feet are flat on ball. Put on leg out straight and raise and lower it 3 times. Dont let hips drop. Put foot back on and roll back out. Do 10x each leg
20 reps-Walking Lunge w/ chop to Burpee Pushup w/ weighted ball(Do 2 walking forward lunges with a alt chop(bring weight across body and to hip) On second lunge bring feet together, hop back and do a diamond pushup on ball. Hop back up and do 2 reverse lunges w/ chops. Every lunge counts as one rep. So youll be doing 10 pushups total.)
20 reps-Bench Hop overs(If you dont have a bench, hop over a line or can, or some books)Put hands on bench, while bent over you are going to hop over bench from side to side. Each time you hit is one rep.
Jump Rope
5 min Total-1 min regular pace
2 min fast paced
1 min regular pace
1 min all out
4 min Heavy Bag Work(Tabata Style)
Do any combination that you want, just make sure your intense and using good hitting form. You will be doing 8 rounds of 20/10 intervals(20 seconds of all out intensity followed by 10 seconds of rest. But instead of standing there hold a squat for 10 seconds. Get low, no cheating.) If you dont have a bag do shadow boxing or you can do intervals of burpees(squat down kick your feet back, pushup then jump up)