Uploaded October 2017 | Updated September 2026, 10 hours ago

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Workout Breakdown: (burns about 700 calories)

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

Part 1:Strength (Complete 1 round)
1) Sumo Squats - 20 reps
2) KB swings - 20 reps
3) Stiff leg Deadlifts - 20 reps
4) SL deadlift burpees - 10 per leg
5) KB swings - 20 reps
6) squat and press - 20 reps

Part 2: Tabata (20:10 for 4 min)
-squat jumps
-2 shoulder taps + 2 plank jacks

Part 3: Strength (Complete 1 round)
1) Plank rows (10 per arm)
2) Side lunge KB pass through + row (10 per leg)
3) KB swing (20 reps)
4) squat + bicep curl (10 reps)
5) KB swing (20 reps)
6) weighted Glute Bridge (15 reps)

Part 4: Tabata (20:10 for 4 min)
-singe leg lateral hop
-switch lunges

Part 5: Strength (Complete 1 round)
1) weighted Step up, lunge back (10 per leg)
2) tricep extension (10 reps)
3) get ups (10 reps)
4) hanging knee raise (10 reps)
5) pendulum pushup (10 reps)
6) hanging knee raise (10 reps)

Part 5: Tabata (20:10 for 4 min)
-mountain climbers
-pulsing weighted curtsy lunge