Uploaded July 2021 | Updated September 2026, 1 hour ago

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Part 1: Complete 2 rounds (50:10)
1) criss cross jacks
2) 3 tricep pushups, 1 box jump
3) squats with glute raise
4) burpees
5) side kicks
6) leg raises

Part 2: Complete 4 rounds (50:10)
1) step up, kick, lunge back (right leg)
2) 2 low side steps, 2 squat and press
3) step up, kick, lunge back (left leg)
4) bent over rows (right arm)
5) bent over rows (left arm)

Part 3: Complete 2 rounds (50:10)
1) tire run
2) plank step overs with 4 glute raises
3) 3 low, 3 mid range, 3 full squats
4) skaters
5) pushup into side plank
6) bicycle abs