Uploaded August 2017 | Updated September 2026, 18 hours ago

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Workout Breakdown: (burns about 300-400 calories)

Warm-up: (50:10)
1) Jumping Jacks
2) squat and twist
3) 3 Way lunges
4) Bird-dog
5) glute bridge

PART 1: 4 MINUTE AMRAP
-Plyo lunge (right leg) (10 reps)
-tricep pushups (10 reps)
-plyo lunge (left leg) (10 reps)
-commando plank (6 reps)

PART 2: 2 MIN AMRAP
-4 x side squat
-4 x 180 degree jumps
-4 x lateral lunges (2 on each side)
-4 x heel clicks

PART 3: 1 MIN AMRAP
-star burpees
-tuck jump burpees

PART 4: Cardio peak
1) 30 seconds jugglers
2) 30 seconds reverse lunges
3) 30 seconds jugglers

PART 5: 1 MIN AMRAP
-star burpees
-tuck jump burpees

PART 6: 2 MIN AMRAP
-4 x side squat
-4 x 180 degree jumps
-4 x lateral lunges (2 on each side)
-4 x heel clicks

PART 7: 4 MINUTE AMRAP
-Plyo lunge (right leg) (10 reps)
-tricep pushups (10 reps)
-plyo lunge (left leg) (10 reps)
-commando plank (6 reps)