30-Day Fitness Challenge, Day 20: Cardio + Flexibility

You should be a pro by now. Pick one of the 30-minute cardio options, then wrap it up with your 10-minute stretch. If you performed the AMRAP series earlier in the week, consider doing it again to see if you can beat your previous record, knocking out more rounds in each pyramid than you did before.

Alternate between two minutes of jogging and one minute of walking for the full 30 minutes. If jogging is completely out of the question, alternate between two minutes of speed walking and one minute of walking at a moderate pace.

You'll do both of the 12-minute AMRAP circuits below.

See how many rounds of all three exercises you can make it through following the pyramid repetitions detailed above. You have 12 minutes to get through as many rounds as you can.

Burpees

Ski swings

Skaters

See how many rounds of all three exercises you can make it through following the pyramid repetitions detailed above. You have 12 minutes to get through as many rounds as you can.
 

Mountain climbers

Jumping jacks

Twisting march

You don't want those newly hard muscles to tense up. 

Triceps stretch, 30 seconds per side

Shoulder stretch, 30 seconds per side

Chest stretch, 30 seconds per side

Quad stretch, 30 seconds per side

Forward fold, 60 seconds

Hip flexor stretch, 30 seconds per side

Standing calf stretch, 30 seconds per side

Seated hamstring stretch, 30 seconds per side

Supine figure-4 stretch, 30 seconds per side

Butterfly stretch, 60 seconds