Uploaded December 2018 | Updated September 2026, 13 hours ago

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Workout Breakdown:

Warmup (50:10)
1) cat-cow
2) plank to downdog
3) crab
4) cossack squat
5) deep squat with thoracic rotation

Part 1
1) pendulum lunge - 8 reps per leg
2) commando plank, walk into dolphin - 8 reps
3) sl hip thrusts - 10 reps per leg
4) 1 pushup, 1 pike slider - 10 reps
5) reverse plank / arch body hold (30 seconds of each, 2 sets)
6) stability ball ham curls - 12 reps

Part 2 - Tabata (20:10 for 4 min)
tire run//switch lunges

Part 3 - Repeat part 1

Part 4 - Tabata (20:10 for 4 min)
side laying hip raises//180 degree squat jumps