Get ready for an intense 30-minute total body workout with Krystal that combines HIIT intervals with targeted core strengthening. This workout features three rounds of exercises performed for 45 seconds with 15-second rest periods, giving you the option to track your reps and challenge yourself to match or beat your numbers each round. The session includes prisoner squats with back lunges, push-ups with jump-ups, beast hold kick-throughs, sit-ups with toe taps, and glute bridge abductions, finishing with focused core work using one dumbbell. Equipment needed: One dumbbell (10 lbs recommended), paper and pen (optional for tracking reps)