Uploaded November 2016 | Updated September 2026, 2 days ago

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This workout will burn 500-700 calories.

Warm up: (50:10)
1) jumping jacks
2) 3 way lunge (right)
3) 3 way lunge (left)
4) glute bridges

Part 1: Strength
-Hip thrusts (12 reps per leg)
- bent over rows (12 reps per arm)
- hamstring curls (12 reps)
- burpee with bicep curl (10 reps)
-ball pass (20 reps)

Part 2: Tabata (20:10 for 4 min)
heavy squats // squat jumps

Part 3: Repeat Strength section

Part 4: Tabata
power step ups // plank with glute raise

Part 5: Repeat Strength section

Part 6: Tabata
Heavy Reverse lunge // plyo lunges

FINISHER WOOT WOOT (complete this circuit 3x) (10 REPS FOR EACH EXERCISE)
-romanian deadlifts
-KB swings
-squat with bicep curl and overhead press
-star jumps