Uploaded November 2018 | Updated September 2026, 1 hour ago

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Hi Workout friends! I've missed you! I hope you enjoy this first video back from me. I haven't included an exact breakdown of this routine in the description box because I didn't plan the workout with a specific amount of reps for each exercise. That being said, I will list a brief description of the sections below.

Part1:
Puppy Dog w/ block
Puppy dog, flex and extend spine
Cat Cow
Bird Dog
Plank
Low Lunge with T spine rotation

Part 2:
Plank into down dog
Plank leg lifts
Down dog leg lifts
Plank, walk hands to feet
Walk back into plank, pushup or cobra
AMRAP pushups

Reverse Plank
Crab
Hip Thrusts
Clamshells

Low Squat
Squats
Reverse Lunges with Knee up
Cossack Squats

Part 3: 5 Min HIIT (45:10)
1) Prisoner Squat Jumping Jack
2) Commando Plank
3) Heel Clicks
4) 10 hi knees, 10 mountain climbers
5) 1 Squat, 1 Squat jump

Part 4:
Kneeling hip flexor stretch
Hamstring stretch
Frog Stretch
Puppy Dog
Supported fish