Knockout summer body

Today I did one of bodyrock recent workouts called Knockout summer body. It was quite enough for me to complete 16 minutes of sweating and stretch afterwards, instead of pushing myself through another workout. My shoulders are SORE! :P

Workout breakdown:
12 rounds 10/50 intervals
1. jump lunge & swing - 17, 12
2. diagonal knee raise - 22, 17
3. toe touch burpee - 8, 6
4. pike jumps - 47, 39
5. pike press knee tuck - 10, 9
6. leg swing, back lunge & knee raise - 11, 12
Used 3 kg weight.

Ab bonus:
4 rounds 10/50 intervals
1. ugi side plank leg lift (L) - 23
2. circle holds - 11
3. ugi side plank leg lift (R) - 16
4. circle holds - 10
Used 5 kg weight.