Warm-up:

• 30s Arm Circles

• 30s Scapular Push-ups

• 30s Plank Shoulder Taps

• 30s Jumping Jacks

Chipper (13 mins)
Work your way down the list from top to bottom as fast as you can.

• 40x Glute Bridges (Single leg if possible)

• 30x Shadow Boxing

• 20x Plank Superman Alternates

• 10x Burpees

Chipper (13 mins)
Work your way down the list from top to bottom as fast as you can.

• 40x Single-Arm KB Swings (20 Left / 20 Right)

• 30x Alt DB Snatches

• 20x KB Gorilla Rows

• 10x Burpees

Warm-up C

• 30s High Knees

• 30s Arm Circles

• 30s Air Squats (Slow)

• 30s Bird-Dogs

EMOM (12 mins)
Every Minute on the Minute (EMOM).

• Minute 1: 12x Curtsey Lunges (Left)

• Minute 2: 12x Curtsey Lunges (Right)

EMOM (12 mins)
Every Minute on the Minute (EMOM).

• Minute 1: 12x DB Suitcase Lunges (Left)

• Minute 2: 12x DB Suitcase Lunges (Right)

Warm-up

• 30s Bird-Dogs

• 30s Dead Bugs

• 30s Slow Air Squats

• 30s Cat-Cow

For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

Home

• 10x Single-Leg RDLs (Airplanes: per side)

• 10x Plank Superman Alternates

• 40s Wall Sit

For Time (13 mins)
Complete 3 full rounds of the circuit as fast as possible.

Gym

• 10x DB Romanian Deadlifts (RDL)

• 10x KB Gorilla Rows (Per side)

• 20s Single-Leg Wall Sit (Per side)