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Exercises

Set 1: 4 rounds
Dumbbell Squats
Dumbbell Squats
20 seconds
Rest
Rest
10 seconds
Dumbbell Sumo Squats
Dumbbell Sumo Squats
20 seconds
Rest
Rest
10 seconds
Full Plank with Leg Lifts
Full Plank with Leg Lifts
20 seconds
Rest
Rest
10 seconds
Glute Kickbacks
Glute Kickbacks
20 seconds
Glute Kickbacks
Glute Kickbacks
20 seconds
Rest
Rest
10 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 4 rounds
Dumbbell Push Press
Dumbbell Push Press
20 seconds
Rest
Rest
10 seconds
Alternating Side Planks
Alternating Side Planks
20 seconds
Rest
Rest
10 seconds
Kneeling Push-Ups
Kneeling Push-Ups
20 seconds
Rest
Rest
10 seconds
Glute Combo Kickback
Glute Combo Kickback
20 seconds
Glute Combo Kickback
Glute Combo Kickback
20 seconds
Rest
Rest
10 seconds

Set 4: 1 round
High Fives
High Fives
20 seconds


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