33-minute legs & cardio (2 identical sets) plus 3-minute core blast to finish

This Move-For-Joy session is 2 identical sets of legs and cardio. It's perfect for the person who wants to know what's coming and still have fun. We finish with 3 minutes of core to help you finish your move for joy session feeling strong and confident. 

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Printable Workout


  • Ankle rolls
  • Shoulder rolls
  • Squats
  • Calf Raises
  • Spine flex & extend with step back
  • Boxer shuffle
  • Split jacks
  • Wide squat withhold and torso stretch
  • One leg deadlift with fly x 2

Structure: 2 sets of 8 exercises. 40 seconds on, 15 off. 

Legs sets

  • Lateral burpees
  • Jump Lunges
  • Reverse lunges to jump
  • Sumo squats
  • Jump rope/dance party
  • Weighted forward lunge
  • Reverse lunge with front heel pop
  • 3 jump squats with 3-second hold

Core Blast

  • 1-minute plank with knee and hip taps
  • 1-minute in and outs
  • 1-minute alternating toe touch crunches. 


Equipment You'll Need

  • Dumbells
  • Mat

Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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