Uploaded December 2016 | Updated September 2026, 2 hours ago

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Warm up: (50:10)
1)Squat, elbow to knee
2) Bird-dog
3) alternating lunges
4) glute bridge

Part 1: (50:10) Complete 2 rounds
1) 4x squat jumps, 4 wide mountain climbers
2) squat, lunge (right leg)
3) 1 tricep pushup, 1 commando plank
4) squat, lunge (left leg)
5) star burpees

Tabata (20:10 for 4 min)
bulgarians // lunge hops

Part 2: (30:5) Complete 3 rounds
1) tricep dips
2) power step up (right)
3) plank glute raise (right)
4) high knees
5) power step up (left)
6) plank glute raise (left)

Tabata (20:10 for 4 min)
2 toe touch jacks, 1 star jump // plank--2 shoulder taps, 1 frog jump

Part 3 (50:10) Complete 2 rounds
1) plank step overs
2) SL glute bridge (right)
3) side plank (right side round one, left side round 2)
4) SL glute bridge (left)
5) leg raises

Tabata (20:10 for 4 min)
squat jump with glute raise // pendulums

FINISHER (24 reps)
Combo - curtsy lunge, pushup, heel click