Uploaded August 2017 | Updated September 2026, 2 days ago

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Workout Breakdown: (This workout will burn approx 800 calories)

Warmup (50:10)
1) Jumping jacks
2) 3 way lunge (right leg)
3) bird-dog
4) 3 way lunge (left leg)

20 reps glute bridge

Part 1: Tabata Superset (20:10 for 4 minutes)
heavy weighted side squats // side squat jumps

Part 2: Upper Body Strength
1) Elevated single leg pushups (AMRAP)
2) feet-elevated bench dips (AMRAP)
3) Handstand wall walk
4) Elevated pushups (AMRAP)
5) SL bench dips (AMRAP)
6) handstand wall walk
7) pushup combo: diamond, tricep, pike (12 reps total)
8) bench dips (AMRAP)
9) wall handstand hold
10) Manmakers (5 reps)

Part 3: Tabata Superset
Heavy weighted front lunge pulses // power step ups

Part 4: Lower Body Strength (repeat 2x)
1) 10 weighted sumo squats, 10 bodyweight sumo squat pulses (repeat twice)
2) Single leg hip thrusts (10 per leg)
3) kneeling lunge + glute raise (14 per leg)
4) Stiff leg deadlift (16 reps)
5) Bulgarian split squat (10 per leg)

Part 5: Core (repeat 2x)
1) side plank + reach (right side) (12 reps)
2) dead bug (20 reps)
3) side plank + reach (left side) (12 reps)
4) get-ups with overhead jumping lunges (4 reps)