2018.09.23

This one is a leg killer. 
Every minute on the minute (EMOM) perform 7 air squats then bike for calories.  The workout is complete when you reach 100 calories.
This workout is easily scale able:

• Beginner = 35 calories
• Intermediate = 55 calories

If you want to make it more difficult, suggested weight (dumbbells) for the squats is 20 lbs for females, 35 lbs for males.  Kids do body weight (aka no weight) up to 10 pounds.  
If you do not have access to a bike, you could also row for calories or run outside/on a treadmill.