Uploaded July 2017 | Updated September 2026, 8 hours ago

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Workout Breakdown: (burns about 200-300 calories)

Complete 1 round of the following exercises (or 2 rounds if you want a longer workout) (50:10)
1) 3 way lunge (right)
2) 3 way lunge (left)
3) bird-dog
4) glute bridge
5) 2 push-ups, 2 pikes, 2 abductions (with sliders)
6) hip thrusts w/ weight
7) plank step over w/ elevated pike pushup
8) hamstring curls w/ sliders
9) 4 rows, 2 pushups, 1 lateral raise
10) Single leg hip thrust (right leg)
11) goblet squat w/glute raise (right leg)
12) single leg hip thrust (left leg)
13) goblet squat w/ glute raise (left leg)
14) 2 plank rows, 2 bicep curls
15) KB swings
16) pendulum lunge (right)
17) baby plank walk w/ sliders
18) pendulum lunge (left)
19) 2x squat and press, 4x squat walk
20) 4 oblique mountain climbers, 4 froggers