Warm-up C

• 30s High Knees

• 30s Arm Circles (Forward/Back)

• 30s Air Squats (Slow)

• 30s Bird-Dogs

Ladder (13 mins.)
Add 2 extra reps to each exercise per round.

• 2x Bulgarian Split Squats with Pop (Total reps)

• 2x Commando Planks (Total reps)

• 2x Curtsey Lunges (Total reps)

Ladder (13 mins.)
Add 2 extra reps to each exercise per round.

• 2x DB Goblet Curtsey Curtsey Lunges (Total reps)

• 2x Commando Planks (Total reps)

• 2x DB Hip Thrust

Warm-up B

• 30s Pogo Jumps (Small hops)

• 30s Easy Broad Jumps (Soft landing)

• 30s Arm Circles

• 30s Jumping Jacks

Tabata (12 mins.)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 mins. total.

• A: Hollow Body Holds

• B: Burpees

Tabata (12 mins.)
Perform 20 seconds of work followed by 10 seconds of rest. Rotate between exercise A and B for the full 12 mins. total.

• A: MB Plank Holds

• B: Burpees

Warm-up D

• 30s Jumping Jacks

• 30s Butt Kicks

• 30s Fast Air Squats

• 30s Mountain Climbers (Slow)

AMRAP (13 mins.)
Complete as many rounds as possible in 13 mins.

• 10x Bodyweight Glute Biased Step-ups (each side)

• 20x Heel Kicks

• 10x Kickstand DB RDLs (each side)

AMRAP (13 mins.)
Complete as many rounds as possible in 13 mins.

• 10x Chair Step-ups (each side)

• 10x Dead Bugs (total reps)

• 10x Staggered-Stance Squats (each side)