Uploaded January 2020 | Updated September 2026, 19 hours ago

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Workout Description:

Warm-up (50:10)
1) Easy Jacks
2) Bird-dog
3) Clamshells (right)
4) Clamshells (left)
5) Glute bridges

**Do Three Rounds of Both Parts**

Part 1: Cardio (50:10)
1) KB Swings
2) Power step ups or weighted step ups (right)
3) Tire Run
4) Power step ups or weighted step ups (left)
5) Hip Thrusts

Part 2: Glutes
1) Romanian Dead lifts (16 reps)
2) SL Glute bridge ( 10 per leg)
3) Side Laying Hip Raises (10 per side)
4) Glute kickbacks (12 per leg)
5) Banded Lateral Walks (amrap)