Two times through (with excellent form) - 

Perform 1 min cardio sprint. Go HARD! We will rotate between these 5 exercises: 

elliptical 8/10 (speed 65+)
spin bike
plate switches
200m run

Before rotating to next cardio sprint, you must perform 30 reps of ONE of the exercises below. Rotate between these:

stab back ext
plank jacks
twisting good mornings 15/20
bar kicks 

Post ways you might get more out of this workout to comments (for next time).

Daily Extras - 

1 lap 1 arm elliptical R 4/6 >65 rpm
1 lap 1 arm elliptical L 4/6 >65 rpm
1 lap 1 leg elliptical R 6/8 >65 rpm
1 lap 1 leg elliptical L 6/8 >65 rpm

Workout Notes: 

  • The demo for the stability ball back extensions show a twist. Don't do the twist. Actually, go a head if you want to. It won't hurt anything just make sure you do as many to the L as you do to the R.

PPL are awesome!