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Exercises

Set 1: 1 round
Donkey Whips
Donkey Whips
1 minute
Transition
Transition
5 seconds
Ball Butt Lifts
Ball Butt Lifts
40 seconds
Transition
Transition
5 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
36 seconds
Transition
Transition
10 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
30 seconds

Set 2: 1 round
Donkey Whips
Donkey Whips
1 minute
Transition
Transition
5 seconds
Ball Butt Lifts
Ball Butt Lifts
40 seconds
Transition
Transition
5 seconds
Straight Single Leg Floor Bridges
Straight Single Leg Floor Bridges
36 seconds
Transition
Transition
10 seconds
Stability Ball Hamstring Curls
Stability Ball Hamstring Curls
30 seconds

Set 3: 1 round
BOSU Squats
BOSU Squats
50 seconds
Transition
Transition
10 seconds
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
38 seconds
Transition
Transition
5 seconds
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
38 seconds
Transition
Transition
15 seconds

Set 4: 1 round
BOSU Squats
BOSU Squats
50 seconds
Transition
Transition
10 seconds
Kettlebell Squats
Weights: Moderate
Kettlebell Squats
38 seconds
Transition
Transition
5 seconds
Dumbbell Sumo Squats
Weights: Moderate
Dumbbell Sumo Squats
38 seconds
Transition
Transition
15 seconds

Set 5: 1 round
Russian Twists with a Ball
Weights: Light
Russian Twists with a Ball
30 seconds
Transition
Transition
15 seconds
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
38 seconds
Rest
Rest
5 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Transition
Transition
10 seconds
BOSU Hopovers
BOSU Hopovers
15 seconds

Set 6: 1 round
Russian Twists with a Ball
Weights: Light
Russian Twists with a Ball
30 seconds
Transition
Transition
15 seconds
Dumbbell Bench Step Ups
Weights: Moderate
Dumbbell Bench Step Ups
38 seconds
Rest
Rest
5 seconds
Dumbbell Lunge and Rotation
Dumbbell Lunge and Rotation
1 minute
Transition
Transition
10 seconds
BOSU Hopovers
BOSU Hopovers
15 seconds


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