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 N SURF

2 x…
60 second left GLUTE BRIDGE
60 seconds right GLUTE BRIDGE
30 seconds REST
30 second SURFER SQUATS
30 seconds REST

2. GUN SHOW

3 x…
45 second BICEP CURLS
30 seconds REST
45 second SEATED ROW
30 seconds REST
45 second T PRESS UPS
30 seconds REST

3. LUNGE N SURF

3 x…
30 seconds PLYO LUNGES
30 seconds REST
30 seconds SURFER SQUATS
30 second REST

4. CALIFORNIA PLANKING

2 x…
60 second SIDE PLANK SWITCH
45 seconds PLANK
15 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