3-15-12

warm up:
100 jumping jacks
each 15th interval do the following according to that interval:
1st (15)- 10 toe touches
2nd (30)- 15 air squats
3rd (45) - 25 sit ups
4th (60) - 10 tuck jumps
5th (75) - 25 sit ups
6th - (90) - 5 burpees

workout:
amrap 12
20 dumbbell swings*
15 dumbbell squats
2 bear crawls

abs:
50 reps of ab work of your choice

For the dumbbell swings, remember to generate power from your hips. The weight is relatively light so you should have no problem doing this, but try to perfect your form. Keep your back straight, and raise the dumbbell overhead, so your biceps will essentially be near your ears, which is how it should be.