Uploaded April 2021 | Updated September 2026, 9 hours ago
Spoiler alert....there's a secret finisher at the end of this. I finished the workout and it didn't feel "complete" so I threw on some extra reps at the end!
Warm-up (50:10)
1) Jacks
2) Bird-Dog
3) cossack squats
4) glute bridge
Tabata #1: (20:10 for 4 minutes)
switch lunges // hip thrusts
5 Manmakers
Tabata #2:
KB swings // weighted glute bridges
5 Manmakers
Tabata #3:
using sliders: plank to pike // hamstring curls
SECRET FINISHER :)
Spoiler alert....there's a secret finisher at the end of this. I finished the workout and it didn't feel "complete" so I threw on some extra reps at the end!
Warm-up (50:10)
1) Jacks
2) Bird-Dog
3) cossack squats
4) glute bridge
Tabata #1: (20:10 for 4 minutes)
switch lunges // hip thrusts
5 Manmakers
Tabata #2:
KB swings // weighted glute bridges
5 Manmakers
Tabata #3:
using sliders: plank to pike // hamstring curls
SECRET FINISHER :)
![[Silent, Low-Impact] AT HOME Full Body Weight Lifting + Cardio-Core Tabata](https://i.ytimg.com/vi/EoWFnHk1MJY/mqdefault.jpg "[Silent, Low-Impact] AT HOME Full Body Weight Lifting + Cardio-Core Tabata
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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")
