Full Body

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Warm-Up

30 sec – Jog in place

30 sec – Lateral Shuffle

30 sec – Carioca

30 sec – Dynamic Quad Stretch

30 sec – Dynamic Hamstring Stretch

30 sec – Lateral Hip Openeres

30 sec – Hip Cradles

1:20 sec – World’s Greatest Stretch

Workout – 3 sets

10 Pushups

20 Bodyweight Squats

1:00 Glute Bridge

Rest

10 Weighted dumbbell burpees

10 weighted squats

10 lunges with overhead press (alternating sides)

Rest

1:00 weighted glute bridge

1:00 side bridge (right)

1:00 side bridge (left)

1:00 superman 

1:00 plank

rest

15 minute run (to be done after all rounds are completed

Cool-Down

20 sec – Lateral Hip Openers

30 sec – Standing Quad Stretch Left Leg

30 sec – Standing quad stretch right leg

30 sec - YTW

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