Uploaded January 2019 | Updated September 2026, 4 hours ago

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Workout Breakdown:

Part 1: Yoga (complete 2 rounds) (50:10)
1) cat cow (rotational cat cow in round 2)
2) down dog to plank to baby cobra
3) low lunge with twist (right side)
4) low lunge with twist (left side)
5) 1 leg down dog, knee to elbow (right)
6) squat and twist (cossack squats in round 2)
7) 1 leg down dog, knee to elbow (left)
8) dolphin plank (1 legged alternating dolphin plank in round 2)
9) crab (hip thrusts in round 2)
10) headstand (side plank if not practicing headstand)

Part 2: Strength (50:10) Complete 2 rounds
1) weighted cossack squats
2) plank row (right)
3) goblet squats
4) plank row (left)
5) SL deadlift (right)
6) 1 pushup, 1 pike pushup
7) SL deadlift (left)
8) tricep dips
9) weighted glute bridge
10) rear delt flies

Part 3: HIIT (50:10) 1 round
1) 4 x squat jump, 4 oblique mountain climbers
2) 4 x plank jack, 1 commando plank
3) 4 x lunge hop, 1 forward lunge (right)
4) toe touch jacks
5) 4 x lunge hop, 1 forward lunge (left)
6) ball pass
7) 2x shuffle, squat jump
8) ham curls w/ stability ball
9) knees in w/ stability ball
10) high knees