Uploaded October 2016 | Updated September 2026, 3 days ago

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Warm up (50:10)
1) Lunge and kick, switch
2) 3 squats, 1 squat jump
3) bird-dog
4) glute bridge

Part 1: Complete 2 rounds of the following exercises (30:5)
1) squat jumps
2) plank jack with shoulder tap
3) side squat, back lunge (right leg)
4) pendulums
5) side squat, back lunge (left leg)
6) 1 frog plank jump, 1 star jump
7) SL hip thrust
8) side plank knee tuck
9) SL deadlift hop
10) jugglers

Part 2: (50:10) Complete 3 rounds
1) pendulum pushups
2) KB swing
3) power step up (3 reps), switch lunges (3 reps)
4) good mornings
5) plank step overs
6) squat w/ bicep curl and overhead press
7) lunge and row
8) knee hugs

Part 3: Repeat part 1