Uploaded April 2020 | Updated September 2026, 13 hours ago

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Workout description - all intervals are 45:10

Warm-up
1) Jumping Jacks
2) Bird-Dog
3) Squat and reach
4) Glute Bridge
5) Down dog into pushup
6) Air Squats

Repeat the following exercises 2x
1) Walk into plank, tricep pushup
2) Pulse squat, jump squat
3) oblique mountain climbers
4) Banded Hip Thrusts
5) lateral banded walks
6) banded bird-dog (right side)
7) banded bird-dog (left side)
8) prisoner squat jumping jacks
9) Arch body hold
10) Cossack squats
11) comando plank, pushup, plank hop
12) pendulum lunge, switch lunge