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Description

Make sure you are well hydrated for this workout! Focus on quality repetitions as you complete each exercise in this workout. During the cardio phase you can substitute any exercise with machines if it’s available.


Exercises

Set 1: 1 round
Jump Rope
Effort: Moderate
Jump Rope
5 minutes
Prisoner Squats
Prisoner Squats
10 reps
Lunges with Rotation
Lunges with Rotation
10 reps
Single-Leg Squat Touchdowns
Single-Leg Squat Touchdowns
10 reps
Transition
Transition
30 seconds

Set 2: 3 rounds
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
12 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
10 reps
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
8 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
8 reps
Burpees
Effort: Maximum
Burpees
6 reps

Set 3: 1 round
Rest
Rest
1 minute

Set 4: 8 rounds
Incline Jog on Treadmill
Effort: Moderate
Incline Jog on Treadmill
40 seconds
Rest
Rest
20 seconds

Set 5: 3 rounds
Kettlebell Goblet Squats
Weights: Moderate
Kettlebell Goblet Squats
12 reps
Stability Ball Leg Curls
Stability Ball Leg Curls
10 reps
Right Bulgarian Split Squats with Dumbbells
Weights: Moderate
Right Bulgarian Split Squats with Dumbbells
8 reps
Left Bulgarian Split Squats with Dumbbells
Weights: Moderate
Left Bulgarian Split Squats with Dumbbells
8 reps
Burpees
Effort: Maximum
Burpees
6 reps

Set 6: 8 rounds
Incline Jog on Treadmill
Effort: Moderate
Incline Jog on Treadmill
40 seconds
Rest
Rest
20 seconds

Set 7: 1 round
Treadmill Walk
Effort: Light
Treadmill Walk
2 minutes

Set 8: 1 round
Elbow Plank
Elbow Plank
1 minute
Rest
Rest
10 seconds
Elbow to Knee Bird Dogs
Elbow to Knee Bird Dogs
1 minute
Rest
Rest
10 seconds
Superman Planks
Superman Planks
1 minute
Rest
Rest
10 seconds
Supermans
Supermans
1 minute

Set 9: 1 round
Child's Pose
Child's Pose
30 seconds
Upward Facing Dog
Upward Facing Dog
30 seconds
Downward Facing Dog with Calf Stretch
Downward Facing Dog with Calf Stretch
30 seconds
Cat Cow
Cat Cow
30 seconds
Right Half Pigeon
Right Half Pigeon
30 seconds
Left Half Pigeon
Left Half Pigeon
30 seconds
Lying Spinal Twist
Lying Spinal Twist
40 seconds
Child's Pose
Child's Pose
30 seconds


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