Uploaded August 2017 | Updated September 2026, 9 hours ago

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Workout Breakdown: (burns about 700 calories)

Warm-up (50:10)
1) jumping jacks
2) squat and reach
3) alternating pendulum lunge
4) glute bridge

Part 1: 50:10
1) heel clicks
2) tricep pushups
3) sliding ham curls
4) pike slider w/ shoulder taps
5) step up to balance, curl and press
6) plank row (right arm)
7) alternating curtsy lunge
8) plank rows (left arm)
9) sliding ham curls
10) body saw w/ sliders

Part 2:
1) 5 min AMRAP:
-pause squats (10 reps)
-Single leg squats (6 reps per leg)

2) 5 min AMRAP:
-KB swings (30 reps)
-banded bird-dog (10 reps total)

Part 3: (30:10) Complete 2 rounds
1) power step up (right leg first round, left leg second round)
2) side plank leg lifts (right side first round, left side second round)
3) switch lunges
4) frog plank jump, jump tuck across
5) jugglers
6) dumbell reverse lunge
7) V-HOLD

Part 4:
1) 5 Min AMRAP
-1 manmaker
-1 pendulum lunge (per leg)

2) 5 min AMRAP:
-single leg glute bridge (10 reps per leg)
-banded glute kickbacks (12 reps per leg)