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Exercises

Set 1: 2 rounds
Jumping Jacks
Jumping Jacks
1 minute
Butt Kickers
Butt Kickers
30 seconds
Jumping Lunges
Jumping Lunges
20 seconds
Rest
Rest
15 seconds

Set 2: 3 rounds
Pop Squats
Pop Squats
30 seconds
Walking Squats
Walking Squats
1 minute
Squat Pulses
Squat Pulses
20 seconds
Rest
Rest
10 seconds
Squat Pulses
Squat Pulses
20 seconds
Plyo Lunges
Plyo Lunges
50 seconds
Rest
Rest
20 seconds
Squat Jacks
Squat Jacks
30 seconds
Rest
Rest
10 seconds
Star Jumps
Star Jumps
20 seconds

Set 3: 2 rounds
Transition
Transition
40 seconds
right Glute Kickbacks
right Glute Kickbacks
1 minute
Left Glute Kickbacks
Left Glute Kickbacks
1 minute
Rest
Rest
10 seconds
Tip Toe Glute Bridge
Tip Toe Glute Bridge
1 minute
Left Bridge Glute Circles
Left Bridge Glute Circles
40 seconds
Right Bridge Glute Circles
Right Bridge Glute Circles
40 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Squat Front Kicks
Squat Front Kicks
40 seconds
Squat Side Kicks
40 seconds
Butt Kickers
Butt Kickers
30 seconds
Lying Hamstring Stretches
Lying Hamstring Stretches
1 minute


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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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