Uploaded March 2018 | Updated September 2026, 7 hours ago

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Workout Breakdown:

warm-up (50:10)
1) jumping jacks
2) ATW lunges
3) squat and twist
4) down dog to seal
5) dynamic crab
6) bird-dog

Part 1: Strength
1) Pistol Squats - 5 per leg
2) Kneeling OH press - 10 per arm
3) Plank Rows - 10 per arm
4) Banded Bird-Dog

Part 2: HIIT (50:10)
1) heel clicks
2) staggered pushups
3) DB Step up plus switch lunge.
4) SL Hip Thrust
5) Jumping jack with tricep extension.

Tabata #1 - high knees // stability ball pike

Tabata #2 - switch lunges // core compression

Finisher: 6 reps manmakers.