Uploaded November 2016 | Updated September 2026, 9 hours ago

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This workout will burn approx 500 calories.

Warm up: (50:10)
1) Jog + reach
2) squat + twist
3) bird-dog
4) reverse lunge knee up (3 per side) (keep alternating)

PART 1: (50:10)
1) Jump fwd, heel click, jump back, heel click
2) breakdance pushups
3) reverse lunge and kick (right leg)
4) superwoman burpees
5) reverse lunge and kick (left leg)
6) sliders - knee in an pike
7) squats - 3 low pulses, 3 full squats
8) 2 plank hops, 2 tuck jumps
9) jump fwd, heel click, jump back, heel click
10) breakdance pushups
11) reverse lunge and kick (right leg)
12) superwoman burpees
13) reverse lunge and kick (left leg)
14) slider - knee in and pike
15) squats - 3 low pulses, 3 full squats

PART 2: (50:10)
1) pendulum pushups
2) hi knee toe taps
3) SL elevated glute bridge (right leg)
4) box jump burpees
5) SL elevated glute bridge (left leg)
6) 2 side power step ups, 2x switch lunge
7) side plank toe taps (right side)
8) pendulum pushups
9) hi knee toe taps
10) SL elevated glute bridge (right leg)
11) box jump burpees
12) SL elevated glute bridge (left leg)
13) 2 side power step ups, 2x switch lunge
14) side plank toe taps (left side)
15) 4x plank jack w/ shoulder tap, 4 x star jump