Uploaded July 2021 | Updated September 2026, 5 hours ago

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This workout is broken down into 5 parts

Part 1 : Complete 2 rounds (30:5)
1) jump squats
2) mountain climbers
3) jugglers
4) elevated side plank with leg lift (right)
5) plank hops
6) plyo lunge (right leg)
7) elevated side plank with leg lift (left)
8) plyo lunge (left leg)

Part 2: Complete 1 round (50:10)
1) commando plank
2) curtsy lunge (right leg)
3) pushups - 1 regular, 1 pike
4) curtsy lunge (left leg)
5) 4 low side steps, 4 surfers
6) curtsy lunge (right leg)
7) step up with bicep curl
8) curtsy lunge (left leg)
9) step up with lateral raise
10) ab circles

Part 3: repeat 3 times
1) single leg squat (12 per leg)
2) 100 high knees

Part 4 : Complete 2 rounds (30:5)
1) jump squats
2) mountain climbers
3) jugglers
4) elevated side plank with leg lift (right)
5) plank hops
6) plyo lunge (right leg)
7) elevated side plank with leg lift (left)
8) plyo lunge (left leg)

Part 5: Complete 1 round (50:10)
1) commando plank
2) curtsy lunge (right leg)
3) pushups - 1 regular, 1 pike
4) curtsy lunge (left leg)
5) 4 low side steps, 4 surfers
6) curtsy lunge (right leg)
7) step up with bicep curl
8) curtsy lunge (left leg)
9) step up with lateral raise
10) ab circles