WARM UP

You can run straight through this or take some breaks if you need to:

• 30 seconds light jog on spot
• 30 seconds star jumps
• 30 seconds light jog on the spot
• 30 seconds of bodyweight squats
• 30 seconds light jog on spot
• 30 seconds side jumps

Shoulder swings
Trunk twists
Leg swings
Ankle circles

• 30 seconds light jog on the spot
• 30 seconds of bodyweight press ups
• 30 seconds light jog on spot
• 30 seconds fast feet
• 30 seconds light jog on the spot
• 30 seconds of bodyweight lunges

MAIN SET

1. GLUTE BLAST

2 x…
60 second left STEP UP
60 seconds right STEP UP
30 seconds REST
30 second left GLUTE BRIDGE
30 seconds right GLUTE BRIDGE
30 seconds REST

2. GUN SHOW

3 x…
30 second left TRICEP PRESS
30 seconds right TRICEP PRESS
30 seconds REST
60 second left BICEPS
30 seconds REST

4. CHAIR AND NO CHAIR

2 x…
60 second CHAIR TAP SQUATS
60 seconds WALL SIT
30 seconds REST

4. TWIST AND REACH

2 x…
60 second SIDE PLANK SWITCH
60 seconds right DEADBUGS
30 seconds REST

STRETCH

Knee to chest
ITB/Glute
Lower Back twist
Deep lunge
Cat/Cow/Childs + arm reach
Seated butterfly
Hamstring
Quads
Calves
Ankles
Upper back
Chest