69K views · 2K reactions | Full cardio workout (3 exercises only) Assault bike or any cardio equipment-Timer 30 minutes (10 seconds sprint , 30 seconds easy ride) Skipping ( Set your timer to 10 minutes and perform 30 double unders while you’re skipping you can stop in between for a few seconds if you need a break …p.s I did ) Dead ball toss over shoulder 5 reps + 5 jump squats 7 rounds  | Kwame Duah | Facebook