Uploaded July 2021 | Updated September 2026, 4 hours ago

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Part 1: Complete 3 rounds (50:10)

1) 4x squat jumps, 4x switch lunge
2) 1/2 burpee with tuck jump
3) 3 tricep pushups, walk hands to feet
4) pulse squats (3 low pulses, 3 mid range, 3 full, 1 hop)
5) jab, cross, jab, kick switch
6) hip thrusts (right leg)
7) 1 lateral hop, 2 switch lunges
8) hip thrusts (left leg)

Ab Bonus: Complete 2 rounds

1) superman plank with knee tuck (10 reps)
2) russian twist (20 reps)
3) plank knee tucks (1 oblique, 1 wide) (10 per leg)
4) oblique leg raises (20 reps)