Uploaded February 2018 | Updated September 2026, 5 hours ago

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Workout Breakdown:

Warm-up (50:10)
1) Jumping Jacks
2) Squat and reach
3) ATW 3 way lunges
4) glute bridge
5) bird dog

Circuit #1: (3 rounds)
1) curtsy lunge, squat and press - 8 per side
2) KB figure 8's - 20 total
3) Explosive get-ups - 10

Superset #1 (3 rounds)
Tricep Dips 14 reps
Single Arm Tricep kickbacks - 10 reps

Tabata #1 (20:10 for 4 min)
assisted pistol squats // lateral tuck jump, 2x switch lunge

Circuit #2 (3 rounds)
1) Single Leg squat into forward lunge - 8 per side
2) Bulgarian with 3 glute kickbacks - 5 per side
3) kneeling OH press - 10 per arm

Superset #2 (3 rounds)
Bicep burpees w/ lateral raise - 10 reps
dead bug - 20 reps

Tabata #2 (20:10 for 4 min)
-pike sliders
-jugglers
-arch body hold
jugglers