Uploaded January 2019 | Updated September 2026, 3 hours ago

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Workout Breakdown:

Part 1: 50:10
1) easy jacks
2) front lunge & hop (alternate sides)
3) cossack squats
4) Downward dog to plank to baby cobra
5) bird-dog
6) banded lateral walks
7) 2 shoulder taps, 1 tricep pushup
8) KB swings
9) Squat w/ leg lift (right leg)
10) dolphin plank
11) squat w/ leg left (left leg)
12) hip thrust into L-sit

5 manmakers
20 sumo squats

Part 2: (50:10)
1) Front lunge + hop (weighted) (right leg)
2) oblique mountain climbers
3) front lunge + hope (weighted) (left leg)
4) KB swings
5) dolphin plank w/ leg lifts
6) hip thrust into L-sit
7) prisoner squat Jumping jack

5 manmakers
20 sumo squats

Cooldown (50 second intervals for each)
1) cossack squats
2) crab
3) low back stretch
4) kneeling hip flexor (right side)
5) kneeling hip flexor (left side)
6) kneeling hamstring stretch (right side)
7) kneeling hamstring stretch (left side)
8) figure 4 glute stretch (right side)
9) figure 4 glute stretch (left side)