Uploaded June 2017 | Updated September 2026, 1 day ago

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Workout Breakdown: (burns about 700 calories)

Part 1: (50:10)
1) Jumping Jacks
2) Around the world lunges
3) Squat and twist
4) bird-dog
5) glute bridge
6) prisoner squat jumping jacks
7) Squat and press x2, KB lunge back pass through x2

Part 2: 7 min AMRAP
1) bulgarian split squat into single leg deadlift into 1-legged pushup (3 reps per side)
2) KB swings (20 reps)
3) sumo squats with calf raise (10 reps)

Part 3: 30:10
1) switch lunges
2) heel clicks
3) springs
4) 10 high knees, 2 tucks
5) box jumps
6) switch lunges
7) heel clicks
8) sprints
9) 10 high knees, 2 tuck jumps
10) box jumps
11) jugglers

Part 4: 7 min AMRAP
1) 10 x crabshack, 1 breakdance pushup (6 reps)
2) skater squats (10 reps per leg)

Part 5: 50:10
1) frog burpees
2) tricep pushup burpees
3) 10 high knees, 10 mountain climbers
4) pike pushup, lunge back and kick x2
5) plank row burpees
6) bicep burpees
7) star burpees

Part 6: 7 Min Amrap
1) lateral band walks (20 reps)
2) stiff leg deadlift (12 reps)
3) frog pumps ( 12 reps)
4) band kickbacks (12 per leg)

Part 7: 50:10
1) banded bird-dog (right side)
2) hamstring sliders
3) banded bird-dog (left side)
4) russian twist
5) sliding plank walk x3, banded abduction x3
6) 3x pike sliders, 3x band abduction, 3x knee-in sliders, 3x band abduction
7) alternating L holds.