Uploaded July 2021 | Updated September 2026, 20 hours ago

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Part 1: Repeat 3x (50:10)
1) Jump out, jump in, 2x squat with leg lift
2) tricep pushup burpee with 2 oblique plank hops
3) single leg deadlift (right leg)
4) pendulums
5) single leg deadlift (left leg)
6) 1 leg pushup, 1 plank jack
7) plyo lunges

Part 2 - Ab bonus: Complete 3 rounds (50:10)
1) plank walk
2) around the world
3) flutter kicks