Uploaded October 2017 | Updated September 2026, 8 hours ago

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Workout Breakdown: (This workout will burn approx 700 calories)

Warmup: (50:10)
1) lateral lunge, curtsy lunge (right leg)
2) lateral lunge, curtsy lunge (left leg)
3) squat and twist
4) glute bridge
5) bird-dog

Part 1: Lower Body Circuit (repeat 3x)
1) pendulum lunge, curtsy lunge (5 reps per leg)
2) 1 1/2 Sumo Squats (8 reps)
3) Combo: 12 reps lateral banded walk, 6x banded bird-dog (3 rounds)
4) banded glute kickbacks

Tabata #1: (20:10 for 4 min)
-Squat and press // elevated side plank knee tucks

Part 2: Upper Body Strength Circuit (repeat 3x)
1) Plank rows (10 reps)
2) traffic directors (12 reps)
3) scorpion pushups (8 reps)
4) rear delt flies (12 reps)
5) bench dips (12 reps)

Tabata #2 (20:10 for 4 minutes)
-weighted side squats // V-HOLD