Uploaded October 2017 | Updated September 2026, 1 day ago

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Workout Breakdown:

Part1: 50:10
1) jumping jacks
2) squat and rotate
3) 3 way lunges
4) bird-dog
5) glute bridge
6) walk-out burpees
7)2 lateral walks, 2 jump squats
8) banded hip thrusts
9) 1 commando plank, 1 star jump
10) 4 squat jumps, 4 switch lunges

Part 2: 10 Min Upper Body AMRAP circuit
1) 3 manmakers
2) 10 SL dips (left leg elevated)
3) 20 KB swings
4) 10 SL dips (right leg elevated)

Part 3: HIIT Cardio (50:10) repeat 2x
1) speed skaters
2) 2 plank hops, 1 pop squat
3) SL burpee, 4 switch lunges
4) V-Jump, heel click, switch
5) 10 mountain climbers, tuck jump across

Part 4: Lower Body AMRAP circuit
1) sumo squat + squat jump (10 reps)
2) Front lunge, side step up (right leg) (10 reps)
3) Frog pumps (15)
4) front lunge, side step up (left leg) (10 reps)

Part 5: HIIT Cardio + Abs (50:10) Repeat 2x
1) frog jump, plank hop, 2 shoulder taps
2) banded bird-dog
3) sliding plank walk
4) hamstring curl w/ sliders
5) SA reach with sliders

FINISHER Combo: 15 reps
-squat and press, curtsy lunge (right leg), squat and press, curtsy lunge (left leg)