Uploaded September 2017 | Updated September 2026, 7 hours ago

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Workout Breakdown: (This workout will burn approx 700 calories)

Part 1: Warm-up and Cardio (50:10)
1) Jumping Jacks
2) Squat and twist
3) Alternating 3 way lunges
4) glute bridge
5) bird-dog
6) shoulder circles
7) prisoner squat jumping jacks

Part 2: Bands (50:10)
1) banded bird-dog
2) lateral walks
3) 4 front lunges, 4 switch lunges
4) squat w/ leg lift
5) glute bridge w/ hip abduction
6) 3 squat pulses, 3 full squats, 3 jump squats
7) feet-elevated glute bridge w/ hip abduction

Part 3: Kettlebells (50:10)
1) KB swings
2) dive-bomber pushups
3) figure 8s
4) wall handstand walk
5) plank row (right side)
6) plank row (left side)
7) wall handstand hold

Part 4: Bodyweight Cardio (50:10)
1) curtsy lunges w/ heel click
2) tuck jump across, 1/2 burpee
3) tire run
4) SL burpee, hop across
5) 4x crab, 4x toe touch
6) step up into switch lunge
7) SL pushup, lunge up, kick

Part 5: Dumbbells (50:10)
1) 4 rows, 1/2 burpee
2) kneeling lunge w/ glute raise (right leg)
3) get up, curl, press (right leg)
4) kneeling lunge w/glute raise (left leg)
5) get up, curl, press (left leg)
6)front raise, lateral raise
7) bicep burpees

Part 6: Sliders (50:10)
1) reverse lunge, lateral lunge
2) around the world, pike
3) reverse lunge, lateral lunge
4) wax on, wax off
5) hip thrust with hamstring curl
6) kneeling single arm reach
7) hip thrust with hamstring curl

Part 7: Tabata + Abs
Tabata: (20:10 for 4 minutes)
-jugglers // side plank w/ reach

For the remaining 3 minutes:
-50 seconds down dog w/ glute raise (right leg)
-50 seconds V abs into tuck abs
-50 seconds down dog w/ glute raise (left leg)