Uploaded April 2020 | Updated September 2026, 6 hours ago

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Workout Description - All intervals are 50:10

Part One (complete 1 round)
1) ATW Lunges (right leg)
2) ATW Lunges (left leg)
3) Squat and twist
4) Bodyweight Squats
5) bird-dog
6) Banded lateral walks
7) glute bridges
8) Downward Dog, commando plank, side plank
9) Easy KB swings

Part 2 (Complete 2 rounds)
1) Weighted Cossack Squats
2) Breakdance Pushups
3) Banded Bird-Dog
4) banded weighted box squats
5) wide mountain climbers
6) KB swings
7) SL foot elevated glute bridge (right leg)
8) SL foot elevated glute bridge (left leg)
9) tuck abs

Part 3 (Complete 2 rounds)
1) Side Squat, back lunge (right)
2) side squat back lunge (left)
3) 1 pushup, 1 pike pushup
4) reverse plank w/ leg raises
5) squat w/ OH press
6) romanian deadlift
7) pushup, row, side plank
8) Hamstring curls (with ball or sliders)
9) ball pass (or use a pillow)