Uploaded April 2020 | Updated September 2026, 4 hours ago

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#weights #cardio #homeworkout
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Workout Description: all intervals 50:10

Part 1 (Warmup)
1) Jumping Jacks
2) Lunge & Twist w/ down dog
3) cossack squats
4) banded GB
5) 4 lateral banded walks, 4 air squats

Part 2 (repeat 2x)
1) commando plank, w/ 2 knee tucks
2) SL box squats (right leg)
3) SL box squats (left leg)
4) Crab toe touches
5) reverse lunge and kick

Part 3 (repeat 2x)
1) Squat walks
2) baby plank walks
3) get ups
4) Curtsy lunge, squat, curtsy lunge
5) arch body hold

Part 4 (repeat 2x)
1) Heel clicks
2) speed skaters
3) walking pushups
4) kneeling lunge w/ glute raise (right)
5) kneeling lunge w/ glute raise (left)

Part 5 (repeat 2x)
1) banded lateral walks (4), squat jumps (4)
2) 4 counts reverse plank, 4 hip thrusts
3) step up, knee up, lunge back, switch
4) star burpees
5) banded bird-dog