'Part 1: 10 minutes HIIT 1. Weighted* high knees 2. Side lunge w/dumbbell swing + overhead press (right side) 3. Side lunge w/dumbbell swing + overhead press (left side) 4. Push-up on the dumbbell + 5x hop-over 5. Counter-weight squats Set your timer for 15 rounds of 10-second rest intervals and 30-second work intervals. You will complete the entire circuit total of 3 times before moving directly on to part 2. Part 2: Time challenge 100 weighted sit-ups w/overhead press for time *I am using a 10-lb. dumbbell for this workout. You may need to use a lighter or heavier weight depending on your strength and your level of fitness. You can also use a kettle bell or a medicine ball as a substitute. If you have no equipment, don\'t like working out with weights, or you are a beginner, you can simply eliminate the dumbbell: do high knees in place (at your own pace), eliminate the overhead press on the side lunges, do whatever push-up variation works for you, and do air squats. Only squat down as far as you are able to with good form, and you can always hold on to a chair if you need to. For part 2, any sit-up variation that you are able to do is fine. If you are a beginner, you may need to reduce the reps and that\'s fine too. This is only day 3 of our 31-day challenge, so listen to your body and pace yourself. As always, if you need any help modifying the exercises or thinking of substitutions, please ask.'
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