Warm up
3 rounds
10 m side lunge
10 m duck walk
10 m toe walk
3 rounds
40 glute bridges
10 db pullover
10 windmills
3 rounds
4 inchworms
12 supermans
12 sea turtles
3 rounds
10 m bear crawl
10 m backwards bear crawl
10 alternating scoops
Workout
4 rounds of :30 each exercise (no rest)
Hanging leg lifts
DB Chest flys
soldier kicks
4 rounds of :30 each exercise (no rest)
Butt Kicks (stationary)
4 rounds of :30 each exercise (no rest)
inverted rows
single dumbbell bicep curl
DB side bend (1 side per round only)
4 rounds of :30 each exercise (no rest)
reverse grip lat pulldown
DB bicep hammer curls
4 rounds of :30 each exercise (no rest)
Alternating Bench Press w/static Glute Bridge (Moderate to Moderate/heavy weight)
4 rounds of :30 each exercise (no rest)
close arm push ups (from knees!!!!)
4 rounds of :30 each exercise (no rest)
Single arm DB press